11-12-2019, 08:17 PM
Hi TheEd
6x1km today. Dropped the recoveries at 60 seconds as discussed. I tried to get the intervals more consistent than the 2k session and was a bit closer this time (at least the first and last were almost the same!). It was a hard effort and my breathing was getting ragged in the 5th and 6th intervals, but I'm very pleased with the decent improvement in average pace, especially given the recoveries were 15 seconds less. What are you thoughts?
km / time / av HR / max HR / min HR after rest (60 SECONDS)
1 / 4:18 / 160 / 166 / 133
2 / 4:15 / 161 / 172 / 138
3 / 4:11 / 164 / 173 / 145
4 / 4:18 / 167 / 174 / 151
5 / 4:15 / 168 / 176 / 149
6 / 4:20 / 168 / 184 / 149
Av. pace of intervals 4:16/km
Previous 6x1km session on 23/11/19:
km / time / av HR / max HR / min HR after rest (75 SECONDS)
1 / 4:21 / 161 / 169 / 130
2 / 4:18 / 164 / 173 / 133
3 / 4:24 / 166 / 175 / 140
4 / 4:30 / 169 / 176 / 149
5 / 4:33 / 170 / 177 / 147
6 / 4:35 / 170 / 181 / 146
Av. pace of intervals 4:26/km
6x1km today. Dropped the recoveries at 60 seconds as discussed. I tried to get the intervals more consistent than the 2k session and was a bit closer this time (at least the first and last were almost the same!). It was a hard effort and my breathing was getting ragged in the 5th and 6th intervals, but I'm very pleased with the decent improvement in average pace, especially given the recoveries were 15 seconds less. What are you thoughts?
km / time / av HR / max HR / min HR after rest (60 SECONDS)
1 / 4:18 / 160 / 166 / 133
2 / 4:15 / 161 / 172 / 138
3 / 4:11 / 164 / 173 / 145
4 / 4:18 / 167 / 174 / 151
5 / 4:15 / 168 / 176 / 149
6 / 4:20 / 168 / 184 / 149
Av. pace of intervals 4:16/km
Previous 6x1km session on 23/11/19:
km / time / av HR / max HR / min HR after rest (75 SECONDS)
1 / 4:21 / 161 / 169 / 130
2 / 4:18 / 164 / 173 / 133
3 / 4:24 / 166 / 175 / 140
4 / 4:30 / 169 / 176 / 149
5 / 4:33 / 170 / 177 / 147
6 / 4:35 / 170 / 181 / 146
Av. pace of intervals 4:26/km