13 Nov
Rest
14 Nov
Long run
18.84km in 1:35:19
5:03/km
AV HR 149
15 Nov
Recovery 7.71km in 37:39
4:53/km
AV HR 142
16 Nov
Rest
17 Nov
5 X 1,000
Again faster than I was anticipating but comfortably hard and didn't feel I was pushing until the last 400 of final interval. Comparing with the decent session I did back in May it's pretty close and I reckon I could match those figures with an all-out effort. Pleased with progress and will up to 6x1000 next cycle.
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 158 / 171 / 135
2 / 4:03 / 161 / 174 / 131
3 / 4:00 / 164 / 174 / 138
4 / 4:00 / 166 / 176 / 143
5 / 3:57 / 169 / 176 / 138
Av. Pace of intervals 4:01/km
Previous 1,000 session from 26 May:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 156 / 165 / 129
2 / 4:03 / 159 / 168 / 131
3 / 4:01 / 163 / 174 / 137
4 / 3:54 / 166 / 176 / 140
5 / 3:56 / 168 / 177 / 144
6 / 3:53 / 169 / 178 / 144
Av. pace of intervals 3:59/km
Rest
14 Nov
Long run
18.84km in 1:35:19
5:03/km
AV HR 149
15 Nov
Recovery 7.71km in 37:39
4:53/km
AV HR 142
16 Nov
Rest
17 Nov
5 X 1,000
Again faster than I was anticipating but comfortably hard and didn't feel I was pushing until the last 400 of final interval. Comparing with the decent session I did back in May it's pretty close and I reckon I could match those figures with an all-out effort. Pleased with progress and will up to 6x1000 next cycle.
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 158 / 171 / 135
2 / 4:03 / 161 / 174 / 131
3 / 4:00 / 164 / 174 / 138
4 / 4:00 / 166 / 176 / 143
5 / 3:57 / 169 / 176 / 138
Av. Pace of intervals 4:01/km
Previous 1,000 session from 26 May:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 156 / 165 / 129
2 / 4:03 / 159 / 168 / 131
3 / 4:01 / 163 / 174 / 137
4 / 3:54 / 166 / 176 / 140
5 / 3:56 / 168 / 177 / 144
6 / 3:53 / 169 / 178 / 144
Av. pace of intervals 3:59/km