24-10-2009, 01:26 PM
Hi Ed
The race I am working towards is a Sunday so Day 1 was Wednesday. The following is a log of my running last week:
Mon - Recovery - 45 Mins @ 130bpm - 5.2 Miles
Tues - Recovery - 30 Mins @ 135 bpm - 3.6 Miles
Wed - Day 1 - 60 Mins @ 130 bpm - 6.8 Miles
Thur - Day 2 - unable to run due to work commitments
Fri - Day 3 - 5 x 2K Circuits
Nr - Time/K - Av Hr- Max Hr/Hr after 60s/ Hr recovery
1 - 4:00 - 150
2 - 4:00 [8:00] - 165 - 164/110/54
R90
3 - 3:59 - 159
4 - 3:58 - 173 - 173/130/43
R90
5 - 4:00 - 163
6 - 4:00 - 174 - 175/132/43
R90
7 - 4:00 - 166
8 - 4:02 - 176 - 177/130/47
R90
9 - 4:01 - 170
10 - 3:58 - 181 - 185/143/42
This was a very hard session - as noted previously there is an incline on the 1K circuit which adds on a few secs.
Today - Day 4 - Rest
Sun - Day 5 - Long Run - 10 Miles (9 Miles @8.30 min mile pace; 1 Mile at ý marathon race pace).
Matt
The race I am working towards is a Sunday so Day 1 was Wednesday. The following is a log of my running last week:
Mon - Recovery - 45 Mins @ 130bpm - 5.2 Miles
Tues - Recovery - 30 Mins @ 135 bpm - 3.6 Miles
Wed - Day 1 - 60 Mins @ 130 bpm - 6.8 Miles
Thur - Day 2 - unable to run due to work commitments
Fri - Day 3 - 5 x 2K Circuits
Nr - Time/K - Av Hr- Max Hr/Hr after 60s/ Hr recovery
1 - 4:00 - 150
2 - 4:00 [8:00] - 165 - 164/110/54
R90
3 - 3:59 - 159
4 - 3:58 - 173 - 173/130/43
R90
5 - 4:00 - 163
6 - 4:00 - 174 - 175/132/43
R90
7 - 4:00 - 166
8 - 4:02 - 176 - 177/130/47
R90
9 - 4:01 - 170
10 - 3:58 - 181 - 185/143/42
This was a very hard session - as noted previously there is an incline on the 1K circuit which adds on a few secs.
Today - Day 4 - Rest
Sun - Day 5 - Long Run - 10 Miles (9 Miles @8.30 min mile pace; 1 Mile at ý marathon race pace).
Matt