(08-06-2020, 01:45 PM)shadydaz Wrote: STRONG Mark, congrats!!
Cheers Daz. My legs didn't feel it for the last km I can tell you! 
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" alt="" title=""> (20-06-2020, 04:51 AM)TheEd Wrote: hi markco .. how things been going? hope all moving n the right direction
TheEd
Hi TheEd
Sorry for the slow reply. I've been running a bit less often over the past couple of weeks, mainly due to a new classic car project which I've probably been spending too much time on! I did a 2000s session today which wasn't too bad, albeit a tough one. Here's a quick summary update since my last post...
14 June
10k easy in 50:22
5:02/km
Av HR 143
17 June
12k easy in 59:24 (quicker last km in 4:21)
4:57/km
Av HR 149
19 June
12k in 1:00:02 (quicker last km in 4:31)
5:00/km
Av HR 146
24 June
12.44km in 1:05:02
5:14/km
Av HR 151
Very warm - felt tired on this one towards the end!
29 June - 2000s
Very windy today. Used the same linear course as last cycle, so intervals 1, 3 & 5 were with a tail wind and 2 & 4 were into a head wind which was pretty strong for the first km of the interval. Very nearly gave up after 4 intervals but managed to convince myself to finish the 5th as punishment for not doing enough running recently! Couldn't quite keep the pace up for the last two intervals and as you can see from the HRs I was maxing out, 187 is the equal highest I've seen in recent years during races. Still, reasonable consistent pace and slightly quicker than last time, despite the extra interval and so not too bad.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:27 / 4:14 / 162 / 173 / 128
2 / 8:25 / 4:13 / 170 / 179 / 135
3 / 8:24 / 4:12 / 173 / 180 / 142
4 / 8:30 / 4:15 / 177 / 183 / 142
1 / 8:27 / 4:14 / 162 / 173 / 128
2 / 8:25 / 4:13 / 170 / 179 / 135
3 / 8:24 / 4:12 / 173 / 180 / 142
4 / 8:30 / 4:15 / 177 / 183 / 142
5 / 8:30 / 4:15 / 177 / 187 / 142
Av pace during intervals: 4:14/km
Av pace during intervals: 4:14/km
Previous 2k session from 21 May (4 intervals):
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:34 / 4:17 / 162 / 169 / 127
2 / 8:26 / 4:13 / 167 / 173 / 131
3 / 8:35 / 4:17 / 169 / 174 / 134
4 / 8:36 / 4:18 / 169 / 176 / 127
Av pace during intervals: 4:16/km
1 / 8:34 / 4:17 / 162 / 169 / 127
2 / 8:26 / 4:13 / 167 / 173 / 131
3 / 8:35 / 4:17 / 169 / 174 / 134
4 / 8:36 / 4:18 / 169 / 176 / 127
Av pace during intervals: 4:16/km
Hope all well with you.
cheers