14-07-2009, 07:39 PM
Hello Ed Feedback since and including Day 4.
Day 4 Rest
Day 5 92mins easy. HR 136av, 141max. Distance ? as partly off road.
Day 6 28mins 35secs easy. HR? 5.7km = 5mins 1sec per km
Day 7 47mins 41secs easy. HR 129av, 139max. 9.64km=4mins 57secs per k
Day 8 6 x 1km as follows:
3mins 44secs HR ?
1min rest HR ?
3mins 47secs HR ?
1min rest HR 140av
3mins 49secs HR 153av, 163max
1min rest HR 145av
3mins 51secs HR 151av, 167max
1min rest HR 149av
3mins 57secs HR 155av, 165max
1min rest HR 150av
3mins 56secs HR 158av, 171max
Av 3mins 51secs per km. Humid, breezy, flat road. My legs really felt the lactate on last two reps. Overall a good session but very hard.
What sort of pace should I aim to run the 10miler on Sat' 25th July 2009? Also should I keep to schedule or increase the speed and/or distance on some runs?
Many thanks
D
Day 4 Rest
Day 5 92mins easy. HR 136av, 141max. Distance ? as partly off road.
Day 6 28mins 35secs easy. HR? 5.7km = 5mins 1sec per km
Day 7 47mins 41secs easy. HR 129av, 139max. 9.64km=4mins 57secs per k
Day 8 6 x 1km as follows:
3mins 44secs HR ?
1min rest HR ?
3mins 47secs HR ?
1min rest HR 140av
3mins 49secs HR 153av, 163max
1min rest HR 145av
3mins 51secs HR 151av, 167max
1min rest HR 149av
3mins 57secs HR 155av, 165max
1min rest HR 150av
3mins 56secs HR 158av, 171max
Av 3mins 51secs per km. Humid, breezy, flat road. My legs really felt the lactate on last two reps. Overall a good session but very hard.
What sort of pace should I aim to run the 10miler on Sat' 25th July 2009? Also should I keep to schedule or increase the speed and/or distance on some runs?
Many thanks
D