26-11-2020, 04:26 PM
Thanks TheEd.
I felt a bit drained after the 1k session (and a bit after the 2k), some of the symptoms I've had before after intense sessions and assumed it was a cold (slightly swollen glands in neck, sore throat, feeling "keyed up"), however as we're currently in lockdown and I'm 99% sure I couldn't have caught anything I think it's more down to the training. As I mentioned, I felt very much in control during the sessions and not a very hard / race effort, but I think maybe my body was a bit unprepared and at the same time I've retained the "runners mentality" of being able to push through during those sessions, meaning I've over-stressed the system a little.
Therefore, I've tried to tone things down a little since then, with a couple of extra rest days and slightly lower intensity. Feeling much better for it and intend to keep that in place for the time being. I think maybe I need a couple more cycles before being able to push fairly hard again. I've also slowed the easy effort down very slightly so average heart rate is close to 140 which hopefully should ensure better recovery.
18 Nov
Rest
19 Nov
10.03km easy pace in 49:41
4:57/km
Av HR 141
20 Nov
Rest
21 Nov
5k paced run. Started off conservatively and felt really comfortable just tweaking the pace gradually up.
2k warm up, 3k cool down circa 5:00/km pace.
km / pace / Av HR
1 / 4:25 / 153
2 / 4:20 / 162
3 / 4:18 / 165
4 / 4:14 / 167
5 / 4:09 / 170
Total time: 21:31 (4:18/km)
Previous 5k paced run from 30 May:
km / pace / Av HR
1 / 4:12 / 151
2 / 4:10 / 163
3 / 4:07 / 167
4 / 4:09 / 169
5 / 4:05 / 170
Total time: 20:45 (4:09/km)
22 Nov
Rest
23 Nov
12.42km easy in 1:01:03
4:55/km
Av HR 142
24 Nov
Rest
25 Nov
3 x 5 min fartlek
4km warm up and 3.5km cool down at easy pace
60 second easy pace recoveries
Felt pretty strong throughout. The last interval was a little bit harder effort than I intended but I was going on feel rather than looking at the heart monitor.
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.16km / 4:10 / 162 / 167
2 / 5:00 / 1.19km / 4:04 / 162 / 165
3 / 5:00 / 1:24km / 3:59 / 169 / 177
Currently musing what I might do for race day. I won't be doing an all-out effort for reasons I mentioned. I could do another 4k TT, or possibly a longer paced effort - perhaps 10k at 4:30/km (I know a 10k all-out effort is not recommended, but presume a controlled paced effort such as that would be OK).
cheers
I felt a bit drained after the 1k session (and a bit after the 2k), some of the symptoms I've had before after intense sessions and assumed it was a cold (slightly swollen glands in neck, sore throat, feeling "keyed up"), however as we're currently in lockdown and I'm 99% sure I couldn't have caught anything I think it's more down to the training. As I mentioned, I felt very much in control during the sessions and not a very hard / race effort, but I think maybe my body was a bit unprepared and at the same time I've retained the "runners mentality" of being able to push through during those sessions, meaning I've over-stressed the system a little.
Therefore, I've tried to tone things down a little since then, with a couple of extra rest days and slightly lower intensity. Feeling much better for it and intend to keep that in place for the time being. I think maybe I need a couple more cycles before being able to push fairly hard again. I've also slowed the easy effort down very slightly so average heart rate is close to 140 which hopefully should ensure better recovery.
18 Nov
Rest
19 Nov
10.03km easy pace in 49:41
4:57/km
Av HR 141
20 Nov
Rest
21 Nov
5k paced run. Started off conservatively and felt really comfortable just tweaking the pace gradually up.
2k warm up, 3k cool down circa 5:00/km pace.
km / pace / Av HR
1 / 4:25 / 153
2 / 4:20 / 162
3 / 4:18 / 165
4 / 4:14 / 167
5 / 4:09 / 170
Total time: 21:31 (4:18/km)
Previous 5k paced run from 30 May:
km / pace / Av HR
1 / 4:12 / 151
2 / 4:10 / 163
3 / 4:07 / 167
4 / 4:09 / 169
5 / 4:05 / 170
Total time: 20:45 (4:09/km)
22 Nov
Rest
23 Nov
12.42km easy in 1:01:03
4:55/km
Av HR 142
24 Nov
Rest
25 Nov
3 x 5 min fartlek
4km warm up and 3.5km cool down at easy pace
60 second easy pace recoveries
Felt pretty strong throughout. The last interval was a little bit harder effort than I intended but I was going on feel rather than looking at the heart monitor.
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.16km / 4:10 / 162 / 167
2 / 5:00 / 1.19km / 4:04 / 162 / 165
3 / 5:00 / 1:24km / 3:59 / 169 / 177
Currently musing what I might do for race day. I won't be doing an all-out effort for reasons I mentioned. I could do another 4k TT, or possibly a longer paced effort - perhaps 10k at 4:30/km (I know a 10k all-out effort is not recommended, but presume a controlled paced effort such as that would be OK).
cheers