10-12-2019, 09:31 PM
Thanks. Yes, I was surprised at the 1st 2k, thought I had gone out pretty conservatively! I'll get there eventually. Might try to engage beast mode and attempt the 5 x 2k next cycle, depending on how the rest of this one goes. I'll aim to get the intervals more consistent for the 6 x 1k tomorrow 
7/12
Rested
8/12 (long run)
Went for a slightly more conservative pace on this one, and was still feeling great at 90 mins so carried on a bit longer! HR stayed relatively low as well.
20.0km in 1:51:07
5:33/km
Av HR 140
(actually just checked and my previous long run was 5:34/k pace for just over 16k with av HR of 150, so definite improvement this time).
9/12
Mixed things up a little as I think replacing all the 30 min runs in the program with 60 mins might be a little bit too much for me at present. Went for a shorter run at slightly over easy pace to keep it interesting. Hopefully occasionally substituting one of the 60 mins with something a bit shorter won't affect progress too much.
7.8km in 40:02
5:08/km
Av HR 150.
cheers
7/12
Rested
8/12 (long run)
Went for a slightly more conservative pace on this one, and was still feeling great at 90 mins so carried on a bit longer! HR stayed relatively low as well.
20.0km in 1:51:07
5:33/km
Av HR 140
(actually just checked and my previous long run was 5:34/k pace for just over 16k with av HR of 150, so definite improvement this time).
9/12
Mixed things up a little as I think replacing all the 30 min runs in the program with 60 mins might be a little bit too much for me at present. Went for a shorter run at slightly over easy pace to keep it interesting. Hopefully occasionally substituting one of the 60 mins with something a bit shorter won't affect progress too much.
7.8km in 40:02
5:08/km
Av HR 150.
cheers