27-12-2020, 12:31 PM
Hi TheEd
Hope you and your family had an enjoyable festive season. We ended up staying in London due to the new tier 4 rules so it was quieter than usual but it did give me the opportunity to do a couple of runs on Xmas Eve and boxing which I otherwise probably wouldn't have managed!
Following on from my last update...
16 Dec
Recovery 7.72km in 38:01
4:55/km
AV HR 138
18 Dec
12.47km in 1:00:58
4:53/km
AV HR 144
19 Dec
5k pace run
3km warm up and 2.3km cool down, circa 5:00/km pace.
Very similar effort to last time, even slightly lower HR, and going a bit quicker, so there is some improvement there.
km / pace / Av HR
1 / 4:18 / 148
2 / 4:17 / 165
3 / 4:09 / 166
4 / 4:11 / 171
5 / 3:59 / 170
Total time: 20:54 (4:11/km)
Previous 5k pace on 29 November:
km / pace / Av HR
1 / 4:18 / 153
2 / 4:15 / 166
3 / 4:13 / 168
4 / 4:18 / 171
5 / 4:02 / 172
Total time: 21:07 (4:13/km)
21 Dec
Easy 12.37km in 1:00:09
4:52/km
AV HR 145
24 Dec
3x 5 mins fartlek
3km WU and CD at easy pace.
Kept it a bit easier than last cycle. Wasn't feeling on top form and I did go a bit too intense on the last cycle, especially the last repeat anyway.
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.11km / 4:27 / 160 / 164
2 / 5:00 / 1.16km / 4:15 / 164 / 168
3 / 5:00 / 1:22km / 4:01 / 167 / 172
Prev session from 25 Nov:
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
26 Dec
Race day.
Decided on something different, didn't want a longer intense distance so thought I'd try a quick mile, which I've never done before specifically. My previous mile best on Strava was recorded as 6:21 as part of a previous 5k race so I was confident I could beat that and so set my sights on 6:00 and managed to achieve that. It was quite windy with the start of Storm Bella coming in and the park was quite busy. The effort felt 90-95% so hard but I am pretty confident I could go a bit quicker on a track with better conditions. Anyway, I found it an interesting test and a marker set down to beat at some point in the future.
4k WU and 4k CD easy pace.
Lap / dist (km) / time / pace / AV HR / Max HR
1 / 1.00 / 3:47 / 3:47 / 159 / 177
2 / 0.61 / 2:14 / 3:40 / 175 / 178
Total time (1 mile) 6:00.
Cheers
Hope you and your family had an enjoyable festive season. We ended up staying in London due to the new tier 4 rules so it was quieter than usual but it did give me the opportunity to do a couple of runs on Xmas Eve and boxing which I otherwise probably wouldn't have managed!
Following on from my last update...
16 Dec
Recovery 7.72km in 38:01
4:55/km
AV HR 138
18 Dec
12.47km in 1:00:58
4:53/km
AV HR 144
19 Dec
5k pace run
3km warm up and 2.3km cool down, circa 5:00/km pace.
Very similar effort to last time, even slightly lower HR, and going a bit quicker, so there is some improvement there.
km / pace / Av HR
1 / 4:18 / 148
2 / 4:17 / 165
3 / 4:09 / 166
4 / 4:11 / 171
5 / 3:59 / 170
Total time: 20:54 (4:11/km)
Previous 5k pace on 29 November:
km / pace / Av HR
1 / 4:18 / 153
2 / 4:15 / 166
3 / 4:13 / 168
4 / 4:18 / 171
5 / 4:02 / 172
Total time: 21:07 (4:13/km)
21 Dec
Easy 12.37km in 1:00:09
4:52/km
AV HR 145
24 Dec
3x 5 mins fartlek
3km WU and CD at easy pace.
Kept it a bit easier than last cycle. Wasn't feeling on top form and I did go a bit too intense on the last cycle, especially the last repeat anyway.
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.11km / 4:27 / 160 / 164
2 / 5:00 / 1.16km / 4:15 / 164 / 168
3 / 5:00 / 1:22km / 4:01 / 167 / 172
Prev session from 25 Nov:
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
26 Dec
Race day.
Decided on something different, didn't want a longer intense distance so thought I'd try a quick mile, which I've never done before specifically. My previous mile best on Strava was recorded as 6:21 as part of a previous 5k race so I was confident I could beat that and so set my sights on 6:00 and managed to achieve that. It was quite windy with the start of Storm Bella coming in and the park was quite busy. The effort felt 90-95% so hard but I am pretty confident I could go a bit quicker on a track with better conditions. Anyway, I found it an interesting test and a marker set down to beat at some point in the future.
4k WU and 4k CD easy pace.
Lap / dist (km) / time / pace / AV HR / Max HR
1 / 1.00 / 3:47 / 3:47 / 159 / 177
2 / 0.61 / 2:14 / 3:40 / 175 / 178
Total time (1 mile) 6:00.
Cheers