30-03-2021, 11:16 AM
Quick update...
25 March
Rest
26 March
12.85 km in 1:03:20
Av pace 4:56/km
Av HR 140
27 March
12.17km in 1:00:01
Av pace 4:56/km
Av HR 141
Last 15 mins at 65% (av pace 4:40/km, Av HR 150).
28 March
12.20km in 1:00:03
Av pace 4:55/km
Av HR 140
29 March
5x 8 mins Fartlek
2km WU and 1km CD @ easy pace
2 min recoveries @ easy pace
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173
Pleased with the consistency on this session. Felt strong throughout but perhaps in hindsight looking at the HR data it was a bit more than 75% effort, although I had plenty left in the tank.
Achilles doesn't feel particularly aggravated by the faster work fortunately, however the left peroneal tendon is sore today, something I've had in the past. New trainers are on their way in the post so fingers crossed those may help with the niggles.
Rest day today. I have a very busy day tomorrow and so am unlikely to fit a run in. I'm thinking two days rest might not be a bad thing, especially as the next part of the build up has 6 consecutive days running. I was thinking as the next session is "work the hills" (which I want to do), I'll just shift everything back a day if I can't squeeze a run in tomorrow.
Cheers
25 March
Rest
26 March
12.85 km in 1:03:20
Av pace 4:56/km
Av HR 140
27 March
12.17km in 1:00:01
Av pace 4:56/km
Av HR 141
Last 15 mins at 65% (av pace 4:40/km, Av HR 150).
28 March
12.20km in 1:00:03
Av pace 4:55/km
Av HR 140
29 March
5x 8 mins Fartlek
2km WU and 1km CD @ easy pace
2 min recoveries @ easy pace
Interval / Av pace / dist / Av HR / Max HR
1 / 4:23 / 1.83 / 156 / 163
2 / 4:23 / 1.82 / 160 / 167
3 / 4:23 / 1.82 / 162 / 169
4 / 4:25 / 1.81 / 162 / 170
5 / 4:22 / 1.83 / 164 / 173
Pleased with the consistency on this session. Felt strong throughout but perhaps in hindsight looking at the HR data it was a bit more than 75% effort, although I had plenty left in the tank.
Achilles doesn't feel particularly aggravated by the faster work fortunately, however the left peroneal tendon is sore today, something I've had in the past. New trainers are on their way in the post so fingers crossed those may help with the niggles.
Rest day today. I have a very busy day tomorrow and so am unlikely to fit a run in. I'm thinking two days rest might not be a bad thing, especially as the next part of the build up has 6 consecutive days running. I was thinking as the next session is "work the hills" (which I want to do), I'll just shift everything back a day if I can't squeeze a run in tomorrow.
Cheers