07-10-2009, 12:26 PM
coming along nicely
this is a good session, very consistent
your 135 bpm easy runs is quite a good assessment
however for runs over 1hr drop the pulse to around 130 bpm .. of course any hills will alternate this
in doing these sessions the idea is not to raise the pulse to 130 or 135 but to keep it below that range, as you become fitter and stronger you should begin to run the same pace at 10 bpm lower
so this is a gauge to avoid over-training .. easy & relaxed is just that
when do you have 5k paced planned for?
your best sessions to do are the 2000's .. this develops speed endurance in the best way
keep the easy runs easy and as you develop so too will your endurance
I would also hazard a guess in saying that you are able to finish stronger more due to experience now
you are able to endure the pain more by the looks of it
I would say you hit your most stressful area after the 3rd 2000m this is when your pulse raises above 170 .. I would hazard a guess to say your drop off comes around 175 and previously when the fatigue set in you would back off
now you seem to be pushing your pulse to higher levels
this shows the mental strength being developed, of course with more aerobic development you do change when this 'turnpoint' can occur but only slightly, there is so much more to these programs however we have to do it by the numbers to get the results
I always try to keep it simple .. don't try do things ahead of what the program has achieved .. so with further development you can become more specific
you achieved 40.52 the last time ( correct? ) so there is no reason why sub 40 can't be on after as little as 2 cycles
but very interested to see what a 5k paced will bring for you if you start out comfortably building your hr up to 170 to 175 by 2km and then keeping it there for the next 3km (between 170 and 175)
interesting training times ahead
:tourist:
TheEd
this is a good session, very consistent
your 135 bpm easy runs is quite a good assessment
however for runs over 1hr drop the pulse to around 130 bpm .. of course any hills will alternate this
in doing these sessions the idea is not to raise the pulse to 130 or 135 but to keep it below that range, as you become fitter and stronger you should begin to run the same pace at 10 bpm lower
so this is a gauge to avoid over-training .. easy & relaxed is just that
when do you have 5k paced planned for?
your best sessions to do are the 2000's .. this develops speed endurance in the best way
keep the easy runs easy and as you develop so too will your endurance
I would also hazard a guess in saying that you are able to finish stronger more due to experience now
you are able to endure the pain more by the looks of it
I would say you hit your most stressful area after the 3rd 2000m this is when your pulse raises above 170 .. I would hazard a guess to say your drop off comes around 175 and previously when the fatigue set in you would back off
now you seem to be pushing your pulse to higher levels
this shows the mental strength being developed, of course with more aerobic development you do change when this 'turnpoint' can occur but only slightly, there is so much more to these programs however we have to do it by the numbers to get the results
I always try to keep it simple .. don't try do things ahead of what the program has achieved .. so with further development you can become more specific
you achieved 40.52 the last time ( correct? ) so there is no reason why sub 40 can't be on after as little as 2 cycles
but very interested to see what a 5k paced will bring for you if you start out comfortably building your hr up to 170 to 175 by 2km and then keeping it there for the next 3km (between 170 and 175)
interesting training times ahead
:tourist:
TheEd