Hi TheEd
Absolutely - really looking forward to getting some races booked in and hopefully breaking those PBs set in August! In the meantime I'll be trying to make the most of the altitude training whilst I can! Not 100% sure where I'll be living yet but will try to find a track nearby as soon as I know.
Here's my recent running...
1/12/19
12.70km in 1:09:08
5:26/km
Av HR 145
Felt a bit weary towards the end of this one and tired the next day, so took a day off as precaution due to on/off cold last couple of weeks, and started the cycle on 3/12 below...
3/12/19
11.00km in 1:00:57
5:32/km
Av HR 144
4/12/19
Rested
5/12/19
8.21km in 45:05
5:28/km
Av HR 143
Decided to limit to 45 mins, to keep fresh for 2000s.
6/12/19 - 4 x 2km
Felt a pretty good session with reasonably consistent splits and the first 2km interval I've done on the program in under 9 minutes. Intervals 1 to 3 felt mostly comfortable and I found a nice rhythm from the start, getting comfortably hard in the last 0.5km. The last interval was tougher, again it comes down to the breathing - I usually try to stick to a breath in every 2 steps and out every 2 steps, however for the last 800 metres I wasn't able to control it as well and it got tougher. That said, I managed a faster last 300m at 90% effort and despite the breathing, felt strong.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:59 / 4:28 / 157 / 168 / 123
2 / 9:07 / 4:32 / 160 / 167 / 132
3 / 9:05 / 4:31 / 162 / 171 / 136
4 / 9:09 / 4:33 / 165 / 176 / 134
Av pace during intervals: 4:31/km
Previous 4x2km on 9/11/19 below for comparison:
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
Will report back after the 1000s (remembering 60 seconds rest this time!).
cheers
Absolutely - really looking forward to getting some races booked in and hopefully breaking those PBs set in August! In the meantime I'll be trying to make the most of the altitude training whilst I can! Not 100% sure where I'll be living yet but will try to find a track nearby as soon as I know.
Here's my recent running...
1/12/19
12.70km in 1:09:08
5:26/km
Av HR 145
Felt a bit weary towards the end of this one and tired the next day, so took a day off as precaution due to on/off cold last couple of weeks, and started the cycle on 3/12 below...
3/12/19
11.00km in 1:00:57
5:32/km
Av HR 144
4/12/19
Rested
5/12/19
8.21km in 45:05
5:28/km
Av HR 143
Decided to limit to 45 mins, to keep fresh for 2000s.
6/12/19 - 4 x 2km
Felt a pretty good session with reasonably consistent splits and the first 2km interval I've done on the program in under 9 minutes. Intervals 1 to 3 felt mostly comfortable and I found a nice rhythm from the start, getting comfortably hard in the last 0.5km. The last interval was tougher, again it comes down to the breathing - I usually try to stick to a breath in every 2 steps and out every 2 steps, however for the last 800 metres I wasn't able to control it as well and it got tougher. That said, I managed a faster last 300m at 90% effort and despite the breathing, felt strong.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:59 / 4:28 / 157 / 168 / 123
2 / 9:07 / 4:32 / 160 / 167 / 132
3 / 9:05 / 4:31 / 162 / 171 / 136
4 / 9:09 / 4:33 / 165 / 176 / 134
Av pace during intervals: 4:31/km
Previous 4x2km on 9/11/19 below for comparison:
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
Will report back after the 1000s (remembering 60 seconds rest this time!).
cheers