Been on the program for a couple of cycles now. This last cycle is the first where I've applied paces based on a 4k test with a pace of 4:48/km. Calculated training paces are 4:45/km for 5k and 4:55/km for 10k.
May 24th: 4x5 min @ 10k pace w/ 1 min easy in between. Went faster than 10k pace in this session since I felt good and don't have a race to prepare for.
Lap 1: 5 min @ 4.52/km. Avg HR: 148. Max HR: 157
Easy 1 min. HR drop to 144
Lap 2: 5 min @ 4.51/km Avg. HR: 157. Max HR: 163
Easy 1 min. HR drop to 145
Lap 3: 5 min @ 4.49/km Avg: HR: 161. Max HR: 166
Easy 1 min. HR drop to 150
Lap 4: 5 min @ 4.38/km Avg: HR: 164. Max HR: 168
May 24th: 4x5 min @ 10k pace w/ 1 min easy in between. Went faster than 10k pace in this session since I felt good and don't have a race to prepare for.
Lap 1: 5 min @ 4.52/km. Avg HR: 148. Max HR: 157
Easy 1 min. HR drop to 144
Lap 2: 5 min @ 4.51/km Avg. HR: 157. Max HR: 163
Easy 1 min. HR drop to 145
Lap 3: 5 min @ 4.49/km Avg: HR: 161. Max HR: 166
Easy 1 min. HR drop to 150
Lap 4: 5 min @ 4.38/km Avg: HR: 164. Max HR: 168