17-01-2020, 09:00 PM
Hi TheEd
16 Jan
Easy 7.55km in 40:00.
5:17/km
Av HR 140
17 Jan
Did the 2000s today. Felt I could have gone faster but wanted to not push it too much given recent slight cold and reacclimatisation. I was pretty confident I was running at a consistent pace so slightly disappointed to see I still didn't get the 1st and last a bit closer, but it was a bit blustery and I had to stop on the last interval for a second when someone got in my way, so I'll let myself off! On the positive side, definitely going faster for very similar HR data and so pleasing to see an improvement following the mini "off period" over Xmas and NY. Next cycle I will aim to up the intervals to 5 and get them more consistent.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:51 / 4:24 / 158 / 164 / 123
2 / 8:56 / 4:27 / 159 / 169 / 130
3 / 8:58 / 4:28 / 164 / 172 / 139
4 / 9:02 / 4:30 / 166 / 177 / 135
Av pace during intervals: 4:27/km
Previous 4x2k from 6 December:
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
Cheers
16 Jan
Easy 7.55km in 40:00.
5:17/km
Av HR 140
17 Jan
Did the 2000s today. Felt I could have gone faster but wanted to not push it too much given recent slight cold and reacclimatisation. I was pretty confident I was running at a consistent pace so slightly disappointed to see I still didn't get the 1st and last a bit closer, but it was a bit blustery and I had to stop on the last interval for a second when someone got in my way, so I'll let myself off! On the positive side, definitely going faster for very similar HR data and so pleasing to see an improvement following the mini "off period" over Xmas and NY. Next cycle I will aim to up the intervals to 5 and get them more consistent.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:51 / 4:24 / 158 / 164 / 123
2 / 8:56 / 4:27 / 159 / 169 / 130
3 / 8:58 / 4:28 / 164 / 172 / 139
4 / 9:02 / 4:30 / 166 / 177 / 135
Av pace during intervals: 4:27/km
Previous 4x2k from 6 December:
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
Cheers