Hi TheEd
Finished the cycle today, here's the past few days...
20 Feb
Rested
21 Feb
10k easy in 49:41
4:57/km
Av HR 142
All felt very comfortable and easy, a noticeable step up in easy pace for the same HR.
22 Feb
Rested
23 Feb
I decided not to enter the race as it was an early start and I really wanted to watch the Fury vs Wilder fight (glad I did too!) - I knew I wouldn't be wanting to get up early after staying up late and a few beers. Decided to do an 8k hard-ish effort locally today instead, the plan being to set off at the pace I found fairly comfortable for the 5k paced (around 4:30/km) and maintain that for 8k. I have to admit that I was then naughty and because I was still feeling great and completely under control at 8k that I decided to carry on for another 2k because I could easily get a new altitude PB (I know it's not recommended, but actually it wasn't a hard 'race' effort or too tough mentally). Really pleased with the time, actually my second best 10k ever and by far the best 10k I've done at altitude (the previous best being 48:36 in a race last May). Comparing the two below, this was almost 4 minutes quicker and a slightly lower HRs. I was surprised that after a couple of minutes rest after the 10k, I started the cool down and my legs still felt exceptionally bouncy... New level definitely unlocked and looking forward to the new cycle now!
2k warm up at 5:10/km, 2k cool down at 5:24/km
KM / time / Av HR
1 / 4:39 / 143
2 / 4:27 / 156
3 / 4:23 / 157
4 / 4:26 / 158
5 / 4:30 / 160
6 / 4:27 / 161
7 / 4:26 / 161
8 / 4:24 / 163
9 / 4:31 / 163
10 / 4:16 / 167
Total time 44:45
Previous 10k altitude PB from 19 May 2019:
KM / time / Av HR
1 / 4:35 / 154
2 / 4:54 / 161
3 / 4:49 / 162
4 / 4:56 / 163
5 / 4:52 / 160
6 / 4:55 / 162
7 / 4:53 / 161
8 / 4:57 / 161
9 / 4:49 / 165
10 / 4:43 / 166
Total time: 48:36
cheers
Finished the cycle today, here's the past few days...
20 Feb
Rested
21 Feb
10k easy in 49:41
4:57/km
Av HR 142
All felt very comfortable and easy, a noticeable step up in easy pace for the same HR.
22 Feb
Rested
23 Feb
I decided not to enter the race as it was an early start and I really wanted to watch the Fury vs Wilder fight (glad I did too!) - I knew I wouldn't be wanting to get up early after staying up late and a few beers. Decided to do an 8k hard-ish effort locally today instead, the plan being to set off at the pace I found fairly comfortable for the 5k paced (around 4:30/km) and maintain that for 8k. I have to admit that I was then naughty and because I was still feeling great and completely under control at 8k that I decided to carry on for another 2k because I could easily get a new altitude PB (I know it's not recommended, but actually it wasn't a hard 'race' effort or too tough mentally). Really pleased with the time, actually my second best 10k ever and by far the best 10k I've done at altitude (the previous best being 48:36 in a race last May). Comparing the two below, this was almost 4 minutes quicker and a slightly lower HRs. I was surprised that after a couple of minutes rest after the 10k, I started the cool down and my legs still felt exceptionally bouncy... New level definitely unlocked and looking forward to the new cycle now!
2k warm up at 5:10/km, 2k cool down at 5:24/km
KM / time / Av HR
1 / 4:39 / 143
2 / 4:27 / 156
3 / 4:23 / 157
4 / 4:26 / 158
5 / 4:30 / 160
6 / 4:27 / 161
7 / 4:26 / 161
8 / 4:24 / 163
9 / 4:31 / 163
10 / 4:16 / 167
Total time 44:45
Previous 10k altitude PB from 19 May 2019:
KM / time / Av HR
1 / 4:35 / 154
2 / 4:54 / 161
3 / 4:49 / 162
4 / 4:56 / 163
5 / 4:52 / 160
6 / 4:55 / 162
7 / 4:53 / 161
8 / 4:57 / 161
9 / 4:49 / 165
10 / 4:43 / 166
Total time: 48:36
cheers