17-02-2015, 12:30 AM
Hi TheEd,
A quick update on progress. After the 5k paced run did the 2 easy runs and this morning did the 10x400m intervals.
Day 13 | 1:03:38hrs | 13.34km | Avg Pace 4:46 | Avg HR 138
Day 14 | 30:00min | 6.00km | Avg Pace 5:00 | Avg HR 133 (treadmill @ 1.5% incline)
Day 15
I decided to target 1:32 for the 400m intervals. Recorded HR at end of each rep (MHR) and also at the end of each rest period (RHR). Stuck to 60sec standing rest for each rep.
Rep 1 | 1:33 | forgot to catch HR
Rep 2 | 1:28 | MHR 153 | RHR 67
Rep 3 | 1:30 | MHR 155 | RHR 95
Rep 4 | 1:29 | MHR 157 | RHR 83
Rep 5 | 1:29 | MHR 155 | RHR 116
Rep 6 | 1:28 | MHR 160 | RHR 93
Rep 7 | 1:27 | MHR 162 | RHR 82
Rep 8 | 1:26 | MHR 163 | RHR 87
Rep 9 | 1:25 | MHR 163 | RHR 89
Rep 10 | 1:24 | MHR 168
TOTAL: 14:39
AVERAGE: 1:27 (3:39/km)
Seems I ran too hard for the purpose of the session. I didnââ¬â¢t deliberately keep dropping the times apart from the last rep but I was enjoying the session and the times just kept coming down gradually.
Now looking forward to finishing off the cycle and racing this weekend. There are no races locally so I'm planning to do the parkrun again (same course/event as the 5km paced run).
A quick update on progress. After the 5k paced run did the 2 easy runs and this morning did the 10x400m intervals.
Day 13 | 1:03:38hrs | 13.34km | Avg Pace 4:46 | Avg HR 138
Day 14 | 30:00min | 6.00km | Avg Pace 5:00 | Avg HR 133 (treadmill @ 1.5% incline)
Day 15
I decided to target 1:32 for the 400m intervals. Recorded HR at end of each rep (MHR) and also at the end of each rest period (RHR). Stuck to 60sec standing rest for each rep.
Rep 1 | 1:33 | forgot to catch HR
Rep 2 | 1:28 | MHR 153 | RHR 67
Rep 3 | 1:30 | MHR 155 | RHR 95
Rep 4 | 1:29 | MHR 157 | RHR 83
Rep 5 | 1:29 | MHR 155 | RHR 116
Rep 6 | 1:28 | MHR 160 | RHR 93
Rep 7 | 1:27 | MHR 162 | RHR 82
Rep 8 | 1:26 | MHR 163 | RHR 87
Rep 9 | 1:25 | MHR 163 | RHR 89
Rep 10 | 1:24 | MHR 168
TOTAL: 14:39
AVERAGE: 1:27 (3:39/km)
Seems I ran too hard for the purpose of the session. I didnââ¬â¢t deliberately keep dropping the times apart from the last rep but I was enjoying the session and the times just kept coming down gradually.
Now looking forward to finishing off the cycle and racing this weekend. There are no races locally so I'm planning to do the parkrun again (same course/event as the 5km paced run).