30-05-2015, 06:11 PM
Just an update on the end of the cycle 3.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
D16 27th May 6.99km 40:06 5:44 145/151 24c
D17 28th May 6.64km 40:02 6:02 143/149 25c (purposefully slower)
Race Day
D19 30th May 4.00km 16:57 4:14 168/174 20c
My last 4k TT was 17:23 back in March 27th, I'm pleased with the result. There was a little bit left at the end, maybe another 5-8 secs faster, but that would have been it. 9.5/10 effort. No aches or pains. Not sure on lap times but something like
4:12
4:16
4:17
4:12
2.5 to 3.5 was tough, I was getting really short of breath. Maybe I could have pushed a little harder in the 1st km to 4:08, then eased off a little more in 2 & 3, which may have given me a better sprint finish at the last km. I don't know. My 2nd 500m was at 4:08 so a little fast for sure.
It looks like I could break 45:00 10km, the race next Sunday should give me a little more drive and the sub 22 5k and sub 17 4k calculates out at around at 45 10km.
So this week is "stay injury free" week. I mapped this cycle against the other two cycles using a little effort formula i built (like speed|distance|Avg HR), it helps me judge my effort better, and my aim this cycle was to run the easy sessions slower and the quality sessions faster. The effort graph I made show that I did achieve that (other than the 6x1k where I had a better day in Cycle 2). I'll recalculate my time for cycle4 (after next weeks race) and try to keep my easy runs HR at 145 instead of 148.
regards and thanks for helping me achieve my goals!
Nik
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
D16 27th May 6.99km 40:06 5:44 145/151 24c
D17 28th May 6.64km 40:02 6:02 143/149 25c (purposefully slower)
Race Day
D19 30th May 4.00km 16:57 4:14 168/174 20c
My last 4k TT was 17:23 back in March 27th, I'm pleased with the result. There was a little bit left at the end, maybe another 5-8 secs faster, but that would have been it. 9.5/10 effort. No aches or pains. Not sure on lap times but something like
4:12
4:16
4:17
4:12
2.5 to 3.5 was tough, I was getting really short of breath. Maybe I could have pushed a little harder in the 1st km to 4:08, then eased off a little more in 2 & 3, which may have given me a better sprint finish at the last km. I don't know. My 2nd 500m was at 4:08 so a little fast for sure.
It looks like I could break 45:00 10km, the race next Sunday should give me a little more drive and the sub 22 5k and sub 17 4k calculates out at around at 45 10km.
So this week is "stay injury free" week. I mapped this cycle against the other two cycles using a little effort formula i built (like speed|distance|Avg HR), it helps me judge my effort better, and my aim this cycle was to run the easy sessions slower and the quality sessions faster. The effort graph I made show that I did achieve that (other than the 6x1k where I had a better day in Cycle 2). I'll recalculate my time for cycle4 (after next weeks race) and try to keep my easy runs HR at 145 instead of 148.
regards and thanks for helping me achieve my goals!
Nik