06-06-2020, 06:36 PM
Hi TheEd
Calf muscles have been fine. I have noticed that my shins have been slightly sore after the faster sessions this cycle, I think I may need some new running shoes as I've done over 1,000kms in my current pair. Planning to buy two new ones - an everyday pair (Brooks Adrenaline GTS is what I've had the last few pairs and been very good), and been looking at Brooks Ravenna for the speed session ones.
4 June
6 x 1 min at race (5k) pace with 1 min easy inbetween.
Total 9.28km in 45:52.
Av HR 147
Pace of 1 min intervals: 4:14, 4:06, 4:13, 4:00, 3:58, 3:57.
First 3 were into strong headwind and last 3 with tail wind!
6 June
Race day! 5k hard effort aiming for 20 mins. 2km easy WU & CD.
Went according to plan and set new 5k PB of 19:58 (19 second improvement on previous 5k PB back in August last year). Chuffed with that. It was a hard effort. As I went past the 3km mark the heavens opened and I turned into a strong headwind driving the rain into my face... it was hard from then on and the last 1/2 km was a real struggle but I wanted that sub-20! Similar effort looking at HR compared to previous PB below, although I had more in the tank for a strong finish that time - I still feel my speed stamina will come back further after a couple more cycles.
km / time / Av HR
1 / 4:02 / 155
2 / 4:00 / 165
3 / 3:58 / 169
4 / 4:01 / 173
5 / 3:57 / 177 (finishing HR 182)
Total time: 19:58
Previous 5k PB from August 2019:
KM / pace / Av HR
1 / 3:58 / 159
2 / 4:00 / 169
3 / 4:02 / 172
4 / 4:12 / 174
5 / 3:53 / 177 (finishing HR 187)
Official time 20:17
Calf muscles have been fine. I have noticed that my shins have been slightly sore after the faster sessions this cycle, I think I may need some new running shoes as I've done over 1,000kms in my current pair. Planning to buy two new ones - an everyday pair (Brooks Adrenaline GTS is what I've had the last few pairs and been very good), and been looking at Brooks Ravenna for the speed session ones.
4 June
6 x 1 min at race (5k) pace with 1 min easy inbetween.
Total 9.28km in 45:52.
Av HR 147
Pace of 1 min intervals: 4:14, 4:06, 4:13, 4:00, 3:58, 3:57.
First 3 were into strong headwind and last 3 with tail wind!
6 June
Race day! 5k hard effort aiming for 20 mins. 2km easy WU & CD.
Went according to plan and set new 5k PB of 19:58 (19 second improvement on previous 5k PB back in August last year). Chuffed with that. It was a hard effort. As I went past the 3km mark the heavens opened and I turned into a strong headwind driving the rain into my face... it was hard from then on and the last 1/2 km was a real struggle but I wanted that sub-20! Similar effort looking at HR compared to previous PB below, although I had more in the tank for a strong finish that time - I still feel my speed stamina will come back further after a couple more cycles.
km / time / Av HR
1 / 4:02 / 155
2 / 4:00 / 165
3 / 3:58 / 169
4 / 4:01 / 173
5 / 3:57 / 177 (finishing HR 182)
Total time: 19:58
Previous 5k PB from August 2019:
KM / pace / Av HR
1 / 3:58 / 159
2 / 4:00 / 169
3 / 4:02 / 172
4 / 4:12 / 174
5 / 3:53 / 177 (finishing HR 187)
Official time 20:17