07-12-2017, 11:14 AM
Hi There,
Thursday done and dusted!
I feared the heat today, and read 28 degrees before I left home at 6.15pm. It didn't really feel that hot at all, I think I have been running in much worse conditions before.
I must have remembered wrong what pace I was suppose to aim for for the first 2k. I thought it was between 5.15 to 5.20.
For the second interval I decided to forget about the watch and focus on the breath to get in to a good, but hard pace, and just listen to the body. It was actually nice to run like this without constantly looking at how fast I was running, a little bit liberating. I knew from the start that I was running faster than the first interval, and that I could keep this pace up for "a while". By the end of the 2nd interval I was convinced that I would not be able to keep the same pace for interval number three.
Here are the stats:
1st 2k
Pace: 5.17
Bpm at break: 159 (down to 108)
2nd 2k
Pace: 5.04
Bmp at break: 166 (down to 116)
3rd 2k
Pace: 5.02
Bmp :171
Average heart rate: 161
Then I jumped in the pool!
Also some other slow runs this week.
Monday 30 minute run:
Temperature: Felt cool
Bpm: 132
Pace: 6:32 m/km
Distance: 4.7km
Wednesday 30 min run
Temperature: Felt hot
Bpm:134
Pace: 6.38 m/km
I try to run around 70 -75% of max heart rate, but I am a bit surprised how slow the second run is compared to race pace for the 5 km time test for example. Do you think I should continue to focus on the 70 -75% or is it better to aim for a minute slower per km as a guide?
Cheers,
Jan Gustav
Thursday done and dusted!
I feared the heat today, and read 28 degrees before I left home at 6.15pm. It didn't really feel that hot at all, I think I have been running in much worse conditions before.
I must have remembered wrong what pace I was suppose to aim for for the first 2k. I thought it was between 5.15 to 5.20.
For the second interval I decided to forget about the watch and focus on the breath to get in to a good, but hard pace, and just listen to the body. It was actually nice to run like this without constantly looking at how fast I was running, a little bit liberating. I knew from the start that I was running faster than the first interval, and that I could keep this pace up for "a while". By the end of the 2nd interval I was convinced that I would not be able to keep the same pace for interval number three.
Here are the stats:
1st 2k
Pace: 5.17
Bpm at break: 159 (down to 108)
2nd 2k
Pace: 5.04
Bmp at break: 166 (down to 116)
3rd 2k
Pace: 5.02
Bmp :171
Average heart rate: 161
Then I jumped in the pool!
Also some other slow runs this week.
Monday 30 minute run:
Temperature: Felt cool
Bpm: 132
Pace: 6:32 m/km
Distance: 4.7km
Wednesday 30 min run
Temperature: Felt hot
Bpm:134
Pace: 6.38 m/km
I try to run around 70 -75% of max heart rate, but I am a bit surprised how slow the second run is compared to race pace for the 5 km time test for example. Do you think I should continue to focus on the 70 -75% or is it better to aim for a minute slower per km as a guide?
Cheers,
Jan Gustav