21-02-2015, 05:08 AM
Hi TheEd,
Ran the 5km parkrun hard this morning. Completed in 20:23, about what I should expect I think though I was hoping to do a bit better. I was on target for about 20min after 3.5km then faded in the last stretch. I'm sure improvement will come as I work through the cycles.
I have looked back over the first cycle and overall I'm satisfied with how I've gone, especially given I didn't have a very good base to start with after a long injury layoff. I didn't miss any sessions, and completed all of the intervals without increasing rest time. Apart from sore calves from time to time the body is coping well. I was happy with how I went in the 5x2km and 6x1km sessions, I could probably pick the pace up a little for the next cycle.
Areas I can improve on:
Anything else you'd suggest I work on?
I was thinking to very slightly increase target pace for this cycle to:
5x2km - 8:20 - was 8:28 in the first cycle
6x1km - 4:00 - was 4:04 in the first cycle
10x400m - 3:50 - was 3:54 in the first cycle
Does that seem OK to you?
Ran the 5km parkrun hard this morning. Completed in 20:23, about what I should expect I think though I was hoping to do a bit better. I was on target for about 20min after 3.5km then faded in the last stretch. I'm sure improvement will come as I work through the cycles.
I have looked back over the first cycle and overall I'm satisfied with how I've gone, especially given I didn't have a very good base to start with after a long injury layoff. I didn't miss any sessions, and completed all of the intervals without increasing rest time. Apart from sore calves from time to time the body is coping well. I was happy with how I went in the 5x2km and 6x1km sessions, I could probably pick the pace up a little for the next cycle.
Areas I can improve on:
- Long run - I had a terrible long run in the first cycle, I need to be better prepared and make sure I get a decent run in.
- 400m session - I ran too hard in the 400m session, need to slow that one down a bit.
- Easy runs - will look for a bit more consistency in the easy runs, I think sometimes I ran them a bit hard and other times too slow.
Anything else you'd suggest I work on?
I was thinking to very slightly increase target pace for this cycle to:
5x2km - 8:20 - was 8:28 in the first cycle
6x1km - 4:00 - was 4:04 in the first cycle
10x400m - 3:50 - was 3:54 in the first cycle
Does that seem OK to you?