23-02-2021, 03:28 PM
Hi TheEd
16 Feb
11.02km in 55:26
AV pace 5:02/km
AV HR 143
I did a longish (10km) walk the day before, quite a brisk walk and in non-running trainers. Feet and ankles felt quite achy after the walk then Achilles flared up a bit after this run so had a couple of days off after this.
19 Feb
10.47km in 51:06
AV pace 4:53/km
AV HR 147
Felt fine before and during run, still slight soreness after.
21 Feb
12.01km in 58:40
AV pace 4:53/km
AV HR 146
23 Feb
4km time trial
3km WU and CD @ easy pace
Km / time / AV HR / Max HR
1 / 3:56 / 146 / 168
2 / 3:54 / 170 / 173
3 / 3:51 / 173 / 177
4 / 3:47 / 174 / 177
Total time: 15:28 (AV pace 3:52/km).
I think this is a pretty good improvement on my last 4k time trial back on 2nd November when I restarted on the program, see below:
Km / time / Av HR / max HR
1 / 4:14 / 166 / 177
2 / 4:16 / 173 / 177
3 / 4:13 / 175 / 181
4 / 4:05 / 178 / 182
Total time: 16:48 (AV pace 4:12/km)
Definitely pleased with that marker and still feel there is plenty more to come. Again it was very windy out there and the park was incredibly busy despite being a weekday so still having to dodge people which is not great for the time (or the Achilles no doubt). I've tried every available park in the area and they've all been the same during lockdown!! I think I could have done another 4 minute km at the start so a 5k race in under 19:30 should now be possible. I think you were right when you said a new level has kicked in!
The question is, based on that, is this the right time to go to the off period? On one hand, I wonder whether another cycle would benefit in cementing/ building on progress. On the other, I think perhaps the Achilles is telling me something and perhaps a gentler off period then build up might give that chance to settle. Interested to hear your thoughts along with any recommendations for the Achilles.
Many thanks
16 Feb
11.02km in 55:26
AV pace 5:02/km
AV HR 143
I did a longish (10km) walk the day before, quite a brisk walk and in non-running trainers. Feet and ankles felt quite achy after the walk then Achilles flared up a bit after this run so had a couple of days off after this.
19 Feb
10.47km in 51:06
AV pace 4:53/km
AV HR 147
Felt fine before and during run, still slight soreness after.
21 Feb
12.01km in 58:40
AV pace 4:53/km
AV HR 146
23 Feb
4km time trial
3km WU and CD @ easy pace
Km / time / AV HR / Max HR
1 / 3:56 / 146 / 168
2 / 3:54 / 170 / 173
3 / 3:51 / 173 / 177
4 / 3:47 / 174 / 177
Total time: 15:28 (AV pace 3:52/km).
I think this is a pretty good improvement on my last 4k time trial back on 2nd November when I restarted on the program, see below:
Km / time / Av HR / max HR
1 / 4:14 / 166 / 177
2 / 4:16 / 173 / 177
3 / 4:13 / 175 / 181
4 / 4:05 / 178 / 182
Total time: 16:48 (AV pace 4:12/km)
Definitely pleased with that marker and still feel there is plenty more to come. Again it was very windy out there and the park was incredibly busy despite being a weekday so still having to dodge people which is not great for the time (or the Achilles no doubt). I've tried every available park in the area and they've all been the same during lockdown!! I think I could have done another 4 minute km at the start so a 5k race in under 19:30 should now be possible. I think you were right when you said a new level has kicked in!
The question is, based on that, is this the right time to go to the off period? On one hand, I wonder whether another cycle would benefit in cementing/ building on progress. On the other, I think perhaps the Achilles is telling me something and perhaps a gentler off period then build up might give that chance to settle. Interested to hear your thoughts along with any recommendations for the Achilles.
Many thanks