30-06-2019, 10:46 PM
Thanks TheEd!
Feeling good at the moment - shame I haven't got a race this weekend. I will do a time trial again to measure progress instead, thinking either 4 or 5km - probably the latter.
Day 13
Felt this was my best easy 10k thus far. Nice and relaxed and ended up being quite a decent pace for an easy run.
10.39km in 55:17
5:19/km
Av HR 140
Day 14
6.44km in 35:03
5:26/km
Av HR 143
Day 15
3 x 5 mins (with 1 min easy pace rests) with 2km warm up and 2km cool down. Feeling stronger in the legs, sped up a bit for the last one.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:36 / 156 / 166 / 146
2 / 1.10km / 4:32 / 160 / 166 / 151
3 / 1.12km / 4:25 / 164 / 173 / 154
Av pace during intervals: 4:31/km.
Same session last cycle:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.06km / 4:41 / 152 / 161 / 144
2 / 1.07km / 4:39 / 156 / 164 / 149
3 / 1.11km / 4:29 / 161 / 170 / 155
Av pace during intervals: 4:36/km.
Feeling good at the moment - shame I haven't got a race this weekend. I will do a time trial again to measure progress instead, thinking either 4 or 5km - probably the latter.
Day 13
Felt this was my best easy 10k thus far. Nice and relaxed and ended up being quite a decent pace for an easy run.
10.39km in 55:17
5:19/km
Av HR 140
Day 14
6.44km in 35:03
5:26/km
Av HR 143
Day 15
3 x 5 mins (with 1 min easy pace rests) with 2km warm up and 2km cool down. Feeling stronger in the legs, sped up a bit for the last one.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:36 / 156 / 166 / 146
2 / 1.10km / 4:32 / 160 / 166 / 151
3 / 1.12km / 4:25 / 164 / 173 / 154
Av pace during intervals: 4:31/km.
Same session last cycle:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.06km / 4:41 / 152 / 161 / 144
2 / 1.07km / 4:39 / 156 / 164 / 149
3 / 1.11km / 4:29 / 161 / 170 / 155
Av pace during intervals: 4:36/km.