10-12-2020, 04:14 PM
Hi TheEd
I had a slightly longer break between cycles with a few aerobic runs thrown in. Started the new cycle on Tuesday so it was 2000s today which always seems to me the best place to report on progress, so here goes...
1 Dec
7.7km easy recovery in 37:41
4:53/km
AV HR 140
3 Dec
12.01km easy in 58:33
4:52/km
AV HR 145
6 Dec
10.27km in 49:01, slightly over easy pace
4:46/km
AV HR 148
8 Dec NEW CYCLE
15.01km easy in 1:14:11
4:57/km
AV HR 144
Included some hills
9 Dec
6.26km easy in 30:06
4:49/km
AV HR 147
10 Dec
5 X 2000
Stepped up from 4 repeats last cycle. Started off not too fast as recommended and progressively increased the pace. Pleasing to go under 4 mins for the last km. Felt good throughout, bouncy legs on cool down etc so hopefully my body's a bit more prepared this cycle. HR data looks better also to me, generally lower and better recovery but I'll take your advice. Look forward to hearing any feedback, recommendations for the rest of the cycle - many thanks.
Warm up and cool down 1km easy.
Recoveries 90seconds walking as usual.
Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:54 (4:27, 4:27) / 154 / 162 / 116
2 / 8:34 (4:19, 4:15) / 159 / 168 / 120
3 / 8:21 (4:11, 4:09) / 164 / 173 / 127
4 / 8:17 (4:08, 4:09 ) / 167 / 173 / 134
5 / 8:05 (4:07, 3:58) / 168 / 181 / 130
Average pace during intervals 4:13/km
Previous 2000 session on 12 Nov:
Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:40 (4:24, 4:16) / 164 / 175 / 129
2 / 8:32 (4:18, 4:14) / 167 / 176 / 133
3 / 8:29 (4:14, 4:14) / 170 / 177 / 137
4 / 8:16 (4:13, 4:02) / 172 / 181 / 135
Average pace during intervals 4:15/km.
cheers
I had a slightly longer break between cycles with a few aerobic runs thrown in. Started the new cycle on Tuesday so it was 2000s today which always seems to me the best place to report on progress, so here goes...
1 Dec
7.7km easy recovery in 37:41
4:53/km
AV HR 140
3 Dec
12.01km easy in 58:33
4:52/km
AV HR 145
6 Dec
10.27km in 49:01, slightly over easy pace
4:46/km
AV HR 148
8 Dec NEW CYCLE
15.01km easy in 1:14:11
4:57/km
AV HR 144
Included some hills
9 Dec
6.26km easy in 30:06
4:49/km
AV HR 147
10 Dec
5 X 2000
Stepped up from 4 repeats last cycle. Started off not too fast as recommended and progressively increased the pace. Pleasing to go under 4 mins for the last km. Felt good throughout, bouncy legs on cool down etc so hopefully my body's a bit more prepared this cycle. HR data looks better also to me, generally lower and better recovery but I'll take your advice. Look forward to hearing any feedback, recommendations for the rest of the cycle - many thanks.
Warm up and cool down 1km easy.
Recoveries 90seconds walking as usual.
Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:54 (4:27, 4:27) / 154 / 162 / 116
2 / 8:34 (4:19, 4:15) / 159 / 168 / 120
3 / 8:21 (4:11, 4:09) / 164 / 173 / 127
4 / 8:17 (4:08, 4:09 ) / 167 / 173 / 134
5 / 8:05 (4:07, 3:58) / 168 / 181 / 130
Average pace during intervals 4:13/km
Previous 2000 session on 12 Nov:
Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:40 (4:24, 4:16) / 164 / 175 / 129
2 / 8:32 (4:18, 4:14) / 167 / 176 / 133
3 / 8:29 (4:14, 4:14) / 170 / 177 / 137
4 / 8:16 (4:13, 4:02) / 172 / 181 / 135
Average pace during intervals 4:15/km.
cheers