12-06-2015, 12:41 AM
Hi
I have completed sessions 1-3 in the program. Today I ran the 5*2K session on the same track as the 4K time-trial. These were the splits, but I started with a 2K warm up:
Time; Avg Pace; Avg HR; Max/min HR
1: 8:20; 4:09 165; 173 max
2: 1:30; 7:09; 145; 132 min
3: 8:23; 4:12; 167; 174 max
4: 1:31; 10:39; 148; 123 min
5: 8:23; 4:12; 170; 179 max
6: 1:31; 13:17; 153; 127 min
7: 8:20; 4:10; 174; 182 max
8: 1:31; 11:18; 159; 133 min
9: 8:24; 4:12; 177; 186 max
This was a pretty tough session but I managed to finish it, 3 times a little bit over 4:10 pace. The breathing was really heavy in the last two 2K but my legs were ok. I think my strength is being able to keep up the pace under heavy breathing and high HR. I played 18 hole golf this evening and did not feel much fatigue in my legs.
I was wondering if playing a 18 hole golf on day 6 could substitute an easy day of 30 min running or do you recommend that I do the running as well?
One more question: When running the 2K I stopped when my garmin showed 2K but in fact I had a few meters left to finish the 2K on the track. Should I finish the 2K on the track (finish the last circle all the way) or stop running when my garmin shows 2K?
Regards,
Arnie
I have completed sessions 1-3 in the program. Today I ran the 5*2K session on the same track as the 4K time-trial. These were the splits, but I started with a 2K warm up:
Time; Avg Pace; Avg HR; Max/min HR
1: 8:20; 4:09 165; 173 max
2: 1:30; 7:09; 145; 132 min
3: 8:23; 4:12; 167; 174 max
4: 1:31; 10:39; 148; 123 min
5: 8:23; 4:12; 170; 179 max
6: 1:31; 13:17; 153; 127 min
7: 8:20; 4:10; 174; 182 max
8: 1:31; 11:18; 159; 133 min
9: 8:24; 4:12; 177; 186 max
This was a pretty tough session but I managed to finish it, 3 times a little bit over 4:10 pace. The breathing was really heavy in the last two 2K but my legs were ok. I think my strength is being able to keep up the pace under heavy breathing and high HR. I played 18 hole golf this evening and did not feel much fatigue in my legs.
I was wondering if playing a 18 hole golf on day 6 could substitute an easy day of 30 min running or do you recommend that I do the running as well?
One more question: When running the 2K I stopped when my garmin showed 2K but in fact I had a few meters left to finish the 2K on the track. Should I finish the 2K on the track (finish the last circle all the way) or stop running when my garmin shows 2K?
Regards,
Arnie