12-06-2019, 06:15 PM
Hi TheEd,
Yesterday, no time for 30 min. easy, so where tomorrow was a rest day for me I'll do the 30 mins then. Today I had the 6x1k planned!
Bwoah these interval sessions are hard!
But I got through it pretty well. After the first 2 1k runs I was thinking, how I am going to finish this?! But it's pretty amazing if you keep going how far you can push yourself! I set off to complete the 6x1k in 4:25, here are my splits:
Warm-up 13:40 easy 5:28, 2,5k
Intervals (R90):
1k 4:25
2k 4:20
3k 4:26
4k 4:33 (had to take it down a notch, as you said it's important to finish all reps)
5k 4:27
6k 4:30
That's 4:27 average, so pretty close to the plan! Proud of myself for finishing such a tough work out on my own
The first 3k were a bit faster than the last 3k but that's ok.
Cool down 8:20 easy 5:33, 1,5k. Are my warm-ups and cool downs long enough btw? Usually I keep them relatively short.
Now 30 mins. easy tomorrow, 1hr easy on Friday and on to the timed 5k on Sunday.
Getting stronger
Johan
Yesterday, no time for 30 min. easy, so where tomorrow was a rest day for me I'll do the 30 mins then. Today I had the 6x1k planned!
Bwoah these interval sessions are hard!
But I got through it pretty well. After the first 2 1k runs I was thinking, how I am going to finish this?! But it's pretty amazing if you keep going how far you can push yourself! I set off to complete the 6x1k in 4:25, here are my splits:Warm-up 13:40 easy 5:28, 2,5k
Intervals (R90):
1k 4:25
2k 4:20
3k 4:26
4k 4:33 (had to take it down a notch, as you said it's important to finish all reps)
5k 4:27
6k 4:30
That's 4:27 average, so pretty close to the plan! Proud of myself for finishing such a tough work out on my own
The first 3k were a bit faster than the last 3k but that's ok. Cool down 8:20 easy 5:33, 1,5k. Are my warm-ups and cool downs long enough btw? Usually I keep them relatively short.
Now 30 mins. easy tomorrow, 1hr easy on Friday and on to the timed 5k on Sunday.
Getting stronger
Johan