08-10-2019, 11:48 PM
Hi TheEd
OK, sounds good - I'll repeat the build up (probably with a slightly easier week when I get back to altitude). I finished the first 3 week period today, slightly later than planned as I have taken a couple of extra rest days over the past week as I could feel myself getting a bit tired. Waking heart rate has been consistently fine, in fact my usual resting HR now seems to be 46-50 which is 2-4 bpm slower than it was a couple of months back.
Here's the last week update:
Day 14
11.11km in 59:48
5:22/km
Av HR 139
Day 15
11.56km in 1:00:04
5:11/km
Av HR 142
Last 15 mins at approx. 5:00/km, Av HR 151
Day 16
9.19km in 50:19
5:27/km
Av HR 139
Stopped early on this run as felt a bit dizzy - think maybe a bit dehydrated.
Day 17
Rested
Day 18
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.70km / 4:41 / 148 / 154 / 136
2 / 1.71km / 4:39 / 151 / 158 / 139
3 / 1.67km / 4:46 / 154 / 159 / 141
4 / 1.65km / 4:50 / 154 / 163 / 141
5 / 1.65km / 4:50 / 153 / 160 / 138
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Compares well with my previous 5x8min session - slightly quicker on all intervals and with lower HRs.
Day 19
Rested
Day 20
(Work the hills)
9.72km in 50:12
5:09/km
Av HR 152
Same as last time, was sunny and hot so quite tiring!
Day 21
Rested
Day 22
13.13km in 1:09:31
5:17/km
Av HR 142
Felt much better today, unfortunately had to stop 5 mins early due to a big thunderstorm overhead!!
cheers
OK, sounds good - I'll repeat the build up (probably with a slightly easier week when I get back to altitude). I finished the first 3 week period today, slightly later than planned as I have taken a couple of extra rest days over the past week as I could feel myself getting a bit tired. Waking heart rate has been consistently fine, in fact my usual resting HR now seems to be 46-50 which is 2-4 bpm slower than it was a couple of months back.
Here's the last week update:
Day 14
11.11km in 59:48
5:22/km
Av HR 139
Day 15
11.56km in 1:00:04
5:11/km
Av HR 142
Last 15 mins at approx. 5:00/km, Av HR 151
Day 16
9.19km in 50:19
5:27/km
Av HR 139
Stopped early on this run as felt a bit dizzy - think maybe a bit dehydrated.
Day 17
Rested
Day 18
(5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.70km / 4:41 / 148 / 154 / 136
2 / 1.71km / 4:39 / 151 / 158 / 139
3 / 1.67km / 4:46 / 154 / 159 / 141
4 / 1.65km / 4:50 / 154 / 163 / 141
5 / 1.65km / 4:50 / 153 / 160 / 138
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Compares well with my previous 5x8min session - slightly quicker on all intervals and with lower HRs.
Day 19
Rested
Day 20
(Work the hills)
9.72km in 50:12
5:09/km
Av HR 152
Same as last time, was sunny and hot so quite tiring!
Day 21
Rested
Day 22
13.13km in 1:09:31
5:17/km
Av HR 142
Felt much better today, unfortunately had to stop 5 mins early due to a big thunderstorm overhead!!
cheers