02-11-2019, 06:39 PM
Hi TheEd
Hope you're well. 4k time trial tomorrow finally. Am quite excited to see where I'm currently at, but expectations are not too high - I'm not going to be able to attain the sort of 5k/10k pace I did in August now that I'm back at altitude. I'm hoping to be around the same or a bit quicker than the last time trial I did at altitude back in July, before the races and off/build up periods.
Anyhow, here's the last week or so. Will update tomorrow following the time trial.
25 Oct
Rest as per schedule
26 Oct (work the hills)
9.28km in 50:02
5:23/km
Av HR 147, generally maxing around 160-165 at the top of the hills and settling back to 135-140 before the next repeat.
This session felt really hard!
27 Oct (long run)
15.27km in 1:18:59
5:10/km
Av HR 147
Felt pretty good, best pace on a long run yet.
28 Oct (1 hour easy)
11.67km in 1:01:39
5:17/km
Av HR 143
29 Oct
Feeling fatigued so extra rest day.
I have noticed that I always seem to get fatigued with more than 3 (or sometimes 4) runs in consecutive days. Should I be forcing myself out or is the extra rest day OK?
30 Oct (1 hour easy with last 4km at 65%)
12.02km in 1:01:25
5:06/km
Av HR 144
Last 4k splits were: 4:51, 4:51, 4:46, 4:51 with an Av HR of 150-154.
31 Oct (1 hour easy)
11:08km in 1:00:43
5:28/km
Av HR 141
Felt pretty tired on this run. Also had to cross a footbridge twice at peak hour, so had to walk for a couple of mins.
1 Nov (5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.70km / 4:41 / 149 / 153 / 138
2 / 1.72km / 4:39 / 152 / 155 / 141
3 / 1.68km / 4:44 / 154 / 157 / 142
4 / 1.67km / 4:46 / 154 / 158 / 142
5 / 1.69km / 4:42 / 155 / 163 / 144
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Although very slightly slower, felt this was an improvement over my last 5x8 as more consistent and controlled. HRs also significantly lower and it felt more like a genuine 75% effort.
Cheers
Hope you're well. 4k time trial tomorrow finally. Am quite excited to see where I'm currently at, but expectations are not too high - I'm not going to be able to attain the sort of 5k/10k pace I did in August now that I'm back at altitude. I'm hoping to be around the same or a bit quicker than the last time trial I did at altitude back in July, before the races and off/build up periods.
Anyhow, here's the last week or so. Will update tomorrow following the time trial.
25 Oct
Rest as per schedule
26 Oct (work the hills)
9.28km in 50:02
5:23/km
Av HR 147, generally maxing around 160-165 at the top of the hills and settling back to 135-140 before the next repeat.
This session felt really hard!
27 Oct (long run)
15.27km in 1:18:59
5:10/km
Av HR 147
Felt pretty good, best pace on a long run yet.
28 Oct (1 hour easy)
11.67km in 1:01:39
5:17/km
Av HR 143
29 Oct
Feeling fatigued so extra rest day.
I have noticed that I always seem to get fatigued with more than 3 (or sometimes 4) runs in consecutive days. Should I be forcing myself out or is the extra rest day OK?
30 Oct (1 hour easy with last 4km at 65%)
12.02km in 1:01:25
5:06/km
Av HR 144
Last 4k splits were: 4:51, 4:51, 4:46, 4:51 with an Av HR of 150-154.
31 Oct (1 hour easy)
11:08km in 1:00:43
5:28/km
Av HR 141
Felt pretty tired on this run. Also had to cross a footbridge twice at peak hour, so had to walk for a couple of mins.
1 Nov (5 x 8 mins)
Lap / dist / pace / Av HR / Max HR / Min HR (at end of rest)
1 / 1.70km / 4:41 / 149 / 153 / 138
2 / 1.72km / 4:39 / 152 / 155 / 141
3 / 1.68km / 4:44 / 154 / 157 / 142
4 / 1.67km / 4:46 / 154 / 158 / 142
5 / 1.69km / 4:42 / 155 / 163 / 144
(warm up and cool down 5 mins easy, rests were 2 mins easy)
Although very slightly slower, felt this was an improvement over my last 5x8 as more consistent and controlled. HRs also significantly lower and it felt more like a genuine 75% effort.
Cheers