01-08-2019, 03:40 PM
Hi TheEd
The last few days have been much better, HR has settled down to normal on recent runs. Have gone back to my usual trainers for now as legs were quite achy after the run in the new ones, so I'll introduce those gradually when I haven't got a race coming up.
The 3x5min went nicely - the intervals were about the same speed as the previous cycle but felt much easier on the lungs than at altitude, despite the hills in South London and headwind at times.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:37 / 158 / 167 / 150
2 / 1.09km / 4:34 / 160 / 171 / 162 (steep uphill during recovery minute!)
3 / 1.15km / 4:19 / 171 / 178 / 160
Av pace during intervals: 4:30/km.
Previous cycle:
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.
Today I went for a 40 mins easy run, including a lap of the circuit the race is at on Saturday. 7.7km in 40:02 (5:11/km). Was feeling good so decided to do a fast km towards the end - started out at 5km pace and steadily built up speed - km in 4:02 which felt good but wouldn't be sustainable for 5k. Decent confidence boost for the last km push though. My plan for Saturday is to start out at 4:20-4:30/km pace and hopefully increase from there. Hoping for sub 22 mins.
Cheers
The last few days have been much better, HR has settled down to normal on recent runs. Have gone back to my usual trainers for now as legs were quite achy after the run in the new ones, so I'll introduce those gradually when I haven't got a race coming up.
The 3x5min went nicely - the intervals were about the same speed as the previous cycle but felt much easier on the lungs than at altitude, despite the hills in South London and headwind at times.
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.08km / 4:37 / 158 / 167 / 150
2 / 1.09km / 4:34 / 160 / 171 / 162 (steep uphill during recovery minute!)
3 / 1.15km / 4:19 / 171 / 178 / 160
Av pace during intervals: 4:30/km.
Previous cycle:
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.
Today I went for a 40 mins easy run, including a lap of the circuit the race is at on Saturday. 7.7km in 40:02 (5:11/km). Was feeling good so decided to do a fast km towards the end - started out at 5km pace and steadily built up speed - km in 4:02 which felt good but wouldn't be sustainable for 5k. Decent confidence boost for the last km push though. My plan for Saturday is to start out at 4:20-4:30/km pace and hopefully increase from there. Hoping for sub 22 mins.
Cheers