16/05/19
Cycle day 9
5.68km
32:23
5:52 ave pace
Ave HR 131
Max HR 143
17/05/19
Cycle day 10
5.61km
32:18
5:45 ave pace
Ave HR 128
Max HR 144
18/05/19
cycle day 11
Rest day!!
19/05/19
Cycle day 12
5km paced session
2km warm up
5 km paced 26:07
2km warm down
Average HR 137
Max HR 171
So, being a little out of touch with everything I used a preprogrammed 5km time trial on the Garmin and as a result it will not give me the splits. So going off feel and what the watch said at the time. The effort pretty much followed the same pattern as the 1km intervals. That was the plan, the first three km were IRO 5:25 pace with the 4th being 5:15 maybe. I know the last KM was felt more of a struggle than the last one on the intervals and didnââ¬â¢t finish as strong so was definitely a bit slower about 4:37 pace then I guess looking at the maths which would be too far off. Anyway, the session felt fully under control. The first 4 km were easy and I didnââ¬â¢t over exert on the final one, just ramped up the pace gradually with 700m left. It was hot with little breeze and followed two days of hard physical work. Very pleased with how it felt given the circumstances. I know it may seem a bit quick but I didnââ¬â¢t feel like it was low 26, that time stolen off the 27:30 was mostly in last two km I think.
Wind down week now. The event is on Monday 27th so how should I play the last week? Thinking of moving the fartleks back a day and maybe sticking in and extra easy - the day before, maybe up to about 8 km? What do you recommend Gavin?
Weekly weigh in tomorrow morning.
Hope everyone enjoyed the weekend!
Darren.
Cycle day 9
5.68km
32:23
5:52 ave pace
Ave HR 131
Max HR 143
17/05/19
Cycle day 10
5.61km
32:18
5:45 ave pace
Ave HR 128
Max HR 144
18/05/19
cycle day 11
Rest day!!
19/05/19
Cycle day 12
5km paced session
2km warm up
5 km paced 26:07
2km warm down
Average HR 137
Max HR 171
So, being a little out of touch with everything I used a preprogrammed 5km time trial on the Garmin and as a result it will not give me the splits. So going off feel and what the watch said at the time. The effort pretty much followed the same pattern as the 1km intervals. That was the plan, the first three km were IRO 5:25 pace with the 4th being 5:15 maybe. I know the last KM was felt more of a struggle than the last one on the intervals and didnââ¬â¢t finish as strong so was definitely a bit slower about 4:37 pace then I guess looking at the maths which would be too far off. Anyway, the session felt fully under control. The first 4 km were easy and I didnââ¬â¢t over exert on the final one, just ramped up the pace gradually with 700m left. It was hot with little breeze and followed two days of hard physical work. Very pleased with how it felt given the circumstances. I know it may seem a bit quick but I didnââ¬â¢t feel like it was low 26, that time stolen off the 27:30 was mostly in last two km I think.
Wind down week now. The event is on Monday 27th so how should I play the last week? Thinking of moving the fartleks back a day and maybe sticking in and extra easy - the day before, maybe up to about 8 km? What do you recommend Gavin?
Weekly weigh in tomorrow morning.
Hope everyone enjoyed the weekend!
Darren.