26-10-2009, 02:30 PM
Hi TheED,
Since last update, i kept going through the program, with a few changes, due
to being away. the easy runs had been really easy, with low HR, missed a couple of them, but tried to keep the important sessions.
The 5kms session did it on a treadmill in 17min20sec(if it is reliable) with avg hr 168 and max 181
The 10 X 400m replaced with 10 x 1min20sec, avr hr for each one arround 150 with a max of 179
Last saturday did the fartlek, after 2 days without running, and sunday instead of a race, did something similar, 5kms on the treadmill @ 18kms/hr
so close to 3min20sec/km, figured that could be the pace for my actual 5kms race, and didn't feel to bad, my avg hr from the 1st to the last km was 158,170,174,179,181. legs really feeling well.
Back to the start now, did a 40min run today avg hr 107, max 116, too low not because was tired, but because i am in a place that i am not familiar with,
so basically just jog.
What do you normally advice for the second cicle, stick to the same to get some consistency, or try to improve on the 5x2 and 6x1 sessions??
really enjoied the plan, towards the end the legs become fresher, maybe to prepare to race. looking forward for your advices. Thanks.
Ricardo
Since last update, i kept going through the program, with a few changes, due
to being away. the easy runs had been really easy, with low HR, missed a couple of them, but tried to keep the important sessions.
The 5kms session did it on a treadmill in 17min20sec(if it is reliable) with avg hr 168 and max 181
The 10 X 400m replaced with 10 x 1min20sec, avr hr for each one arround 150 with a max of 179
Last saturday did the fartlek, after 2 days without running, and sunday instead of a race, did something similar, 5kms on the treadmill @ 18kms/hr
so close to 3min20sec/km, figured that could be the pace for my actual 5kms race, and didn't feel to bad, my avg hr from the 1st to the last km was 158,170,174,179,181. legs really feeling well.
Back to the start now, did a 40min run today avg hr 107, max 116, too low not because was tired, but because i am in a place that i am not familiar with,
so basically just jog.
What do you normally advice for the second cicle, stick to the same to get some consistency, or try to improve on the 5x2 and 6x1 sessions??
really enjoied the plan, towards the end the legs become fresher, maybe to prepare to race. looking forward for your advices. Thanks.
Ricardo