09-06-2019, 11:32 AM
(This post was last modified: 09-06-2019, 08:40 PM by shadydaz.
Edit Reason: Links to session info
)
07/06/19 -
Resting HR - 50
12.02km
67:57
5:39 pace
Ave HR 135
Max HR 158
Lovely run in the rain, forgot how much I like running in that kind of weather. Nicely even pace throughout. Very comfortable except last mile which was hard rain and head wind uphill hence the Hr peak
08/06/19 -
Resting HR - 51
Up a bit, not sure why I felt fine throughout the day. Slightly later night the night before.
09/06/19
Resting HR - 51
2.3km warm up
5km time trial
1 km warm down jog home.
1. 4:50.8
2. 4:51.4
3. 4:46.6
4. 4:38.4
5. 4:18.8
=23:26.0
https://www.dropbox.com/s/phbr32bus5g94i...5.jpg?dl=0
Average HR 142
Peak HR 173 (last km showed elevated HR, first 4 were steady) https://www.dropbox.com/s/oy9rq48elhhsr4...9.jpg?dl=0
Nice. Well pleased with that considering three things. It was hot, it was humid and the 2km loop around the reserve was busy with twitchers, I definitely went at the wrong time and had to run the last km out of the reserve and onto the route home hence the shorter cool down (slow walk and a jog)
Felt in control throughout. My initial thoughts were that I may be able to aim for 4:45s on first three but found the pace I was comfortable with at start and just held it for the first 2.5 before starting to slowly wind it up. I was struggling a little at the end was wasn’t pushing so hard as I maybe would have done in the past. We don’t want anything silly happening now do we ?. Anyway, not a bad effort for a newly 41 year old, out of shape guy who has only been running again for a few weeks!!
So, for the next cycle:
23:26 x 2 = 46:52.
Add a minute = 47:52
=4:47km
So 2km efforts at 4:50/km
1km efforts at 4:40/km
Does that look about right? Judging that pace on today’s effort it certainly seems doable with being too stressful.
Next question is this; Obviously I will be now moving up to the sub 50 plan. I want advice on whether it is worth doing the 2km session as a 4x2 this time round (can start the session slower for extra interval) or do we just keep it to plan for now and stick with the 3x2?
Next two days will have just the 30 min easy on agenda as recovery from today before cycle starts on Wednesday.
Resting HR - 50
12.02km
67:57
5:39 pace
Ave HR 135
Max HR 158
Lovely run in the rain, forgot how much I like running in that kind of weather. Nicely even pace throughout. Very comfortable except last mile which was hard rain and head wind uphill hence the Hr peak
08/06/19 -
Resting HR - 51
Up a bit, not sure why I felt fine throughout the day. Slightly later night the night before.
09/06/19
Resting HR - 51
2.3km warm up
5km time trial
1 km warm down jog home.
1. 4:50.8
2. 4:51.4
3. 4:46.6
4. 4:38.4
5. 4:18.8
=23:26.0
https://www.dropbox.com/s/phbr32bus5g94i...5.jpg?dl=0
Average HR 142
Peak HR 173 (last km showed elevated HR, first 4 were steady) https://www.dropbox.com/s/oy9rq48elhhsr4...9.jpg?dl=0
Nice. Well pleased with that considering three things. It was hot, it was humid and the 2km loop around the reserve was busy with twitchers, I definitely went at the wrong time and had to run the last km out of the reserve and onto the route home hence the shorter cool down (slow walk and a jog)
Felt in control throughout. My initial thoughts were that I may be able to aim for 4:45s on first three but found the pace I was comfortable with at start and just held it for the first 2.5 before starting to slowly wind it up. I was struggling a little at the end was wasn’t pushing so hard as I maybe would have done in the past. We don’t want anything silly happening now do we ?. Anyway, not a bad effort for a newly 41 year old, out of shape guy who has only been running again for a few weeks!!
So, for the next cycle:
23:26 x 2 = 46:52.
Add a minute = 47:52
=4:47km
So 2km efforts at 4:50/km
1km efforts at 4:40/km
Does that look about right? Judging that pace on today’s effort it certainly seems doable with being too stressful.
Next question is this; Obviously I will be now moving up to the sub 50 plan. I want advice on whether it is worth doing the 2km session as a 4x2 this time round (can start the session slower for extra interval) or do we just keep it to plan for now and stick with the 3x2?
Next two days will have just the 30 min easy on agenda as recovery from today before cycle starts on Wednesday.