03-06-2015, 11:51 PM
Just an update on my "repeat week 3" week before my 10k race on Sunday.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 20 30th May 4.2km 29:26 7:00 134/145 very easy recovery pace
Day 13 1st June 8.69km 56:16 6:28 142/153 picked a hilly course..but took it easy
Day 14 2nd May 5.14km 30:00 5:50 145/151 no major pains or aches, good run.
Day 15 3rd May 3x5min @ 10km pace (now 4:20 based on 16:57 4kTT)
1 1:13km 5:00 4:26 154/166/151
2 1.20km 5:00 4:13 166/171/162
3 1.14km 5:00 4:26 169/171/169
The run felt great, effort was around 7/10 even though my HR was 169, it just didn't feel panicked at all. AVG Pace was 4:22 and I was looking for 4:20. My last best fartlek session was last week at AVG 4:27 and this felt way better than that. It was cooler so that helped. I'd say this was one of my best runs this year. Oh and it was also the first time I did only 1min easy running breaks, previously I had to do 2mins.
My waking HR has dropped from 48 three months ago to 42 today, my V02max has moved from 39 to 48 in around the same amount of time.
So next 4 days I have 40mins easy, then 40 mins easy, then rest, then race.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 20 30th May 4.2km 29:26 7:00 134/145 very easy recovery pace
Day 13 1st June 8.69km 56:16 6:28 142/153 picked a hilly course..but took it easy
Day 14 2nd May 5.14km 30:00 5:50 145/151 no major pains or aches, good run.
Day 15 3rd May 3x5min @ 10km pace (now 4:20 based on 16:57 4kTT)
1 1:13km 5:00 4:26 154/166/151
2 1.20km 5:00 4:13 166/171/162
3 1.14km 5:00 4:26 169/171/169
The run felt great, effort was around 7/10 even though my HR was 169, it just didn't feel panicked at all. AVG Pace was 4:22 and I was looking for 4:20. My last best fartlek session was last week at AVG 4:27 and this felt way better than that. It was cooler so that helped. I'd say this was one of my best runs this year. Oh and it was also the first time I did only 1min easy running breaks, previously I had to do 2mins.
My waking HR has dropped from 48 three months ago to 42 today, my V02max has moved from 39 to 48 in around the same amount of time.
So next 4 days I have 40mins easy, then 40 mins easy, then rest, then race.