(12-07-2019, 06:52 AM)shadydaz Wrote: Hi Mark - I live between Cambridge and London so if you are anywhere near and want to meet up at an event during August we can try and arrange it!
Daz.
Hi Daz
Sounds good. I will be in the West Country for most of the time but will be in London at some point to visit friends, so will see if I can squeeze in an event then. Will let you know via PM if I manage it. I have been following your progress on your thread and looks like we're at around the same level. Many congrats on your 10k race the other day - that last km was especially impressive!!
cheers
Mark
Day 2
5.91km in 31:58 (5:24/km)
Av HR 139
Felt a bit sluggish at times.
Day 3
Felt a bit more lively this morning for the 2000s. Headed to the decent park again, so a 2km walk plus 2km jog warm up there, and same for cooldown on the way back. Does make the session a bit time-consuming but it is worth it to be able to fully focus on running rather than traffic, dodgy pavements etc! My aim was to set out at 4:40/km pace and try to increase the pace to 4:35/km at some point depending on how I felt. The first interval felt relatively comfortable but it did get progressively tougher and I found the 4th interval pretty uncomfortable, however had just enough left for a faster last few hundred metres and I'm very pleased with the results. A good improvement on average pace over last cycle and, although also a harder effort, it is a decent confidence boost that a sub 45 min 10k might be possible when not at altitude! Rests were 90 seconds walking, same as last cycle.
Interval / time / av HR / max HR / min HR after rest
1 / 9:23 / 158 / 166 / 128
2 / 9:06 / 164 / 170 / 136
3 / 9:12 / 165 / 171 / 139
4 / 9:03 / 168 / 180 / 139
Av pace during intervals: 4:35/km
Last cycle below for comparison:
Interval / time / av HR / max HR / min HR after rest
1 / 9:36 / 154 / 160 / 114
2 / 9:33 / 158 / 170 / 124 (I think the max HR was incorrect on this interval - should be 167).
3 / 9:19 / 162 / 170 / 129
4 / 9:39 / 165 / 173 / 130
Av pace during intervals: 4:45/km
Rest tomorrow and will report back after long run on Sunday. cheers.