11-05-2009, 08:11 AM
Hi Ed,
Did the 5k paced run/time trial on road. Small hills.
Like last week it was still very windy but I think I had mostly crosswind or tailwind so it worked out quite good anyway.
Time 19:20
Started first k @ 3:30, at that time my pulse was 168.
Then I was settling down to let the pulse drop, went down to 163 but the pace dropped to above 4min/k. So I paced harder again, right or wrong I don̫̉t know but I was never as low as 160 during this session.
Except from the fast 1st k and the slow 2nd k my pace was quite stable around 3:53-3:56
Pulse at k splits.
168 @ 1k (3:30)
169 @ 2k (4:02)
171 @ 3k (3:56)
174 @ 4k (3:56)
180 @ 5k (3:53)
Was tired at finish.
Think this is a PR for me, have only ran 5k once at 20:18 back in February.
My goal this year was to break 19, should be possible I think.
Did 7k a easy distance/slow down after the 5k session.
Bike 50k yesterday.
BR /Kilroy
Did the 5k paced run/time trial on road. Small hills.
Like last week it was still very windy but I think I had mostly crosswind or tailwind so it worked out quite good anyway.
Time 19:20
Started first k @ 3:30, at that time my pulse was 168.
Then I was settling down to let the pulse drop, went down to 163 but the pace dropped to above 4min/k. So I paced harder again, right or wrong I don̫̉t know but I was never as low as 160 during this session.
Except from the fast 1st k and the slow 2nd k my pace was quite stable around 3:53-3:56
Pulse at k splits.
168 @ 1k (3:30)
169 @ 2k (4:02)
171 @ 3k (3:56)
174 @ 4k (3:56)
180 @ 5k (3:53)
Was tired at finish.
Think this is a PR for me, have only ran 5k once at 20:18 back in February.
My goal this year was to break 19, should be possible I think.
Did 7k a easy distance/slow down after the 5k session.
Bike 50k yesterday.
BR /Kilroy