02-03-2015, 10:20 PM
Thanks for that, it makes sense and I'll bear that in mind for the next cycle.
A quick update - unfortunately had a scheduling problem again with the long run and had to run in the heat of the afternoon after a fairly busy morning, the pace suffered again but at least I got through the duration.
Day 5 90min long | 1:36:30 | 17.55km | Avg Pace 5:30 | Avg HR 140
Day 6 30min easy | 30:44 | 6.59km | Avg Pace 4:40 | Avg HR 137
Day 7 10km easy | 51:12 | 10.5km | Avg Pace 4:52 | Avg HR 136
Day 8 6x1k @ 4:00 R60sec
Rep 1 | 3:57 | MHR 161 | RHR 85
Rep 2 | 3:57 | MHR 160 | RHR 86
Rep 3 | 3:55 | MHR 162 | RHR 99
Rep 4 | 3:56 | MHR 162 | RHR 106
Rep 5 | 3:58 | MHR 163 | RHR 94
Rep 6 | 3:52 | MHR 164
Total: 23:35 | Avg Pace 3:55
That's a 48sec improvement over the last cycle, when average pace was 4:03.
Getting a bit more consistency with the easy runs, pace is similar to the previous cycle but HR a bit lower so that shows some progress.
A quick update - unfortunately had a scheduling problem again with the long run and had to run in the heat of the afternoon after a fairly busy morning, the pace suffered again but at least I got through the duration.
Day 5 90min long | 1:36:30 | 17.55km | Avg Pace 5:30 | Avg HR 140
Day 6 30min easy | 30:44 | 6.59km | Avg Pace 4:40 | Avg HR 137
Day 7 10km easy | 51:12 | 10.5km | Avg Pace 4:52 | Avg HR 136
Day 8 6x1k @ 4:00 R60sec
Rep 1 | 3:57 | MHR 161 | RHR 85
Rep 2 | 3:57 | MHR 160 | RHR 86
Rep 3 | 3:55 | MHR 162 | RHR 99
Rep 4 | 3:56 | MHR 162 | RHR 106
Rep 5 | 3:58 | MHR 163 | RHR 94
Rep 6 | 3:52 | MHR 164
Total: 23:35 | Avg Pace 3:55
That's a 48sec improvement over the last cycle, when average pace was 4:03.
Getting a bit more consistency with the easy runs, pace is similar to the previous cycle but HR a bit lower so that shows some progress.