Hi TheEd
Did the 4x2km today after a slightly disrupted start to the cycle, thanks to a light cold. Took a couple of days off to try and help myself recover from it and wasn't 100% sure whether to go out today, but glad I did because I felt OK once warmed up (in fact better than I had been feeling during the couple of runs prior, when I must have been coming down with the cold), and put in my best 4x2km performance to date. I was expecting it to be really tough, but I didn't push myself to the limit and overall it was no more uncomfortable than previous 4x2km sessions. Went slightly faster, better pace consistency and all heart rates significantly lower than the last session back in July, so feeling pleased with that and definitely something to build on over the coming cycles
5 Nov
11.49km in 1:00:22
5:15/km
Av HR 148.
Felt fairly easy paced but HR higher than usual for the effort and felt a bit heavy.
6 Nov
11.96km in 1:05:11
5:26/km
Av HR 141
Slowed the pace on this run to keep HR 140-145 but not feeling "right".
7 & 8 Nov
Rested
9 Nov - 4x2000s
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:10 / 4:34 / 155 / 162 / 115
2 / 9:03 / 4:30 / 159 / 167 / 125
3 / 9:10 / 4:34 / 160 / 168 / 128
4 / 9:06 / 4:32 / 161 / 173 / 129
Av pace during intervals: 4:33/km
Previous 4x2000 session from 12 July:
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:23 / 4:40 / 158 / 166 / 128
2 / 9:06 / 4:32 / 164 / 170 / 136
3 / 9:12 / 4:34 / 165 / 171 / 139
4 / 9:03 / 4:30 / 168 / 180 / 139
Av pace during intervals: 4:35/km
Quick question - if I'm feeling good tomorrow, OK to do the long run? Or best to have another rest day?
cheers
Did the 4x2km today after a slightly disrupted start to the cycle, thanks to a light cold. Took a couple of days off to try and help myself recover from it and wasn't 100% sure whether to go out today, but glad I did because I felt OK once warmed up (in fact better than I had been feeling during the couple of runs prior, when I must have been coming down with the cold), and put in my best 4x2km performance to date. I was expecting it to be really tough, but I didn't push myself to the limit and overall it was no more uncomfortable than previous 4x2km sessions. Went slightly faster, better pace consistency and all heart rates significantly lower than the last session back in July, so feeling pleased with that and definitely something to build on over the coming cycles
5 Nov
11.49km in 1:00:22
5:15/km
Av HR 148.
Felt fairly easy paced but HR higher than usual for the effort and felt a bit heavy.
6 Nov
11.96km in 1:05:11
5:26/km
Av HR 141
Slowed the pace on this run to keep HR 140-145 but not feeling "right".
7 & 8 Nov
Rested
9 Nov - 4x2000s
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:10 / 4:34 / 155 / 162 / 115
2 / 9:03 / 4:30 / 159 / 167 / 125
3 / 9:10 / 4:34 / 160 / 168 / 128
4 / 9:06 / 4:32 / 161 / 173 / 129
Av pace during intervals: 4:33/km
Previous 4x2000 session from 12 July:
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:23 / 4:40 / 158 / 166 / 128
2 / 9:06 / 4:32 / 164 / 170 / 136
3 / 9:12 / 4:34 / 165 / 171 / 139
4 / 9:03 / 4:30 / 168 / 180 / 139
Av pace during intervals: 4:35/km
Quick question - if I'm feeling good tomorrow, OK to do the long run? Or best to have another rest day?
cheers