Hi TheEd
The week after the race was quieter than expected as I developed some ulcers in the throat (as sometimes seems to happen after a hard race effort). I think maybe the combination of lack of sleep the night before plus hard effort depleted things.
Anyway, so work the hills went out the window and I've had a few rest days, but the easy runs have felt good and the pace seems to have naturally increased a bit. Then did a 5k today which turned out a new PB by quite a chunk!
19 April
Recovery 9:00km in 44:20
AV pace 4:55/km
Av HR 140
21 April
10k in 46:39
4:40/km
Av HR 142
24 April
11k in 53:05
4:49/km
Av HR 143
26 April
Supposed to be 5k pace run, and my plan was to aim to complete it at a controlled 4:00/km to see if that felt sustainable for the race on Saturday. The second km was quicker and I ended up getting a bit carried away and maintained the pace. The good news... A new 5k PB by a significant margin of 38 seconds!! The not so good news is I realise that was probably a bit foolish with the race so close... Hopefully it won't have taken too much out of my legs.
3km easy warm up and cool down.
km / pace / Av HR
1 / 3:59 / 155
2 / 3:51 / 172
3 / 3:51 / 173
4 / 3:53 / 174
5 / 3:45 / 177
Total time: 19:20 (3:52/km)
Previous 5k pace run on 12 April:
km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)
Going to take it fairly easy now until the race. May do the 3x5 min Fartlek on Thursday if feeling good, if not I'll just do the 6x1 Mon Fartlek on Friday and keep everything else easy.
Cheers
The week after the race was quieter than expected as I developed some ulcers in the throat (as sometimes seems to happen after a hard race effort). I think maybe the combination of lack of sleep the night before plus hard effort depleted things.
Anyway, so work the hills went out the window and I've had a few rest days, but the easy runs have felt good and the pace seems to have naturally increased a bit. Then did a 5k today which turned out a new PB by quite a chunk!
19 April
Recovery 9:00km in 44:20
AV pace 4:55/km
Av HR 140
21 April
10k in 46:39
4:40/km
Av HR 142
24 April
11k in 53:05
4:49/km
Av HR 143
26 April
Supposed to be 5k pace run, and my plan was to aim to complete it at a controlled 4:00/km to see if that felt sustainable for the race on Saturday. The second km was quicker and I ended up getting a bit carried away and maintained the pace. The good news... A new 5k PB by a significant margin of 38 seconds!! The not so good news is I realise that was probably a bit foolish with the race so close... Hopefully it won't have taken too much out of my legs.
3km easy warm up and cool down.
km / pace / Av HR
1 / 3:59 / 155
2 / 3:51 / 172
3 / 3:51 / 173
4 / 3:53 / 174
5 / 3:45 / 177
Total time: 19:20 (3:52/km)
Previous 5k pace run on 12 April:
km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)
Going to take it fairly easy now until the race. May do the 3x5 min Fartlek on Thursday if feeling good, if not I'll just do the 6x1 Mon Fartlek on Friday and keep everything else easy.
Cheers