13-02-2015, 04:09 PM
Hey ed!
I delayed the 5x2km by one day cause I woke up with headache and feeling bad yesterday, and you always say days 3-8 are the core of the program, so I wanted to do them right. I repeated day 2 yesterday, 30 min run easy-ish.
So, on to the 5x2km:
I felt like I did the same effort as last time, even though I went faster and there was a very annoying wind (and I only did 4x2km last time). First cycle already showing results hehe also, I might be a little lighter
I didn't mean to go faster, I wanted to respect the 4:00 - 4:05 /km that we had agreed on, but I was running with the watch showing instant pace, and there was a strong wind, so I was going 4:10 pushing hard on one straight of the track and 3:50 not pushing that hard on the other straight, and had no idea what the average was. I felt really comfortable on the first 2km, somewhat tired after the 2nd 2km (the one with most wind) and almost quit after the 3rd and 4th haha. I see now why you say this is a "mental endurance practice".
The limiting factor is not my legs, they feel fine, I just feel somewhat out of breath. idk if that is an information that might help taylor the training better.
anyway, on to the splits:
3km warmup at 4:40/km
5x2k (23 km/h winds):
7:44 (3:52/km)
7:49 (3:55/km)
7:50 (3:55/km)
7:52 (3:56/km)
7:48 (3:54/km)
2.3km cool down (4:57/km)
1st one was the only one without wind, hence the faster time.
You can clearly see the 2 straights in the pace map haha with one fluctuating between 4:05 and 4:15/km and the other between 3:55 and 3:45/km
looking forward to rest day tomorrow heheh
Fábio
I delayed the 5x2km by one day cause I woke up with headache and feeling bad yesterday, and you always say days 3-8 are the core of the program, so I wanted to do them right. I repeated day 2 yesterday, 30 min run easy-ish.
So, on to the 5x2km:
I felt like I did the same effort as last time, even though I went faster and there was a very annoying wind (and I only did 4x2km last time). First cycle already showing results hehe also, I might be a little lighter
I didn't mean to go faster, I wanted to respect the 4:00 - 4:05 /km that we had agreed on, but I was running with the watch showing instant pace, and there was a strong wind, so I was going 4:10 pushing hard on one straight of the track and 3:50 not pushing that hard on the other straight, and had no idea what the average was. I felt really comfortable on the first 2km, somewhat tired after the 2nd 2km (the one with most wind) and almost quit after the 3rd and 4th haha. I see now why you say this is a "mental endurance practice".
The limiting factor is not my legs, they feel fine, I just feel somewhat out of breath. idk if that is an information that might help taylor the training better.
anyway, on to the splits:
3km warmup at 4:40/km
5x2k (23 km/h winds):
7:44 (3:52/km)
7:49 (3:55/km)
7:50 (3:55/km)
7:52 (3:56/km)
7:48 (3:54/km)
2.3km cool down (4:57/km)
1st one was the only one without wind, hence the faster time.
You can clearly see the 2 straights in the pace map haha with one fluctuating between 4:05 and 4:15/km and the other between 3:55 and 3:45/km
looking forward to rest day tomorrow heheh
Fábio