23-05-2015, 06:02 PM
Hi Ed, today's result.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 12 May21st 5.00 21:56 4:23 162/176 no pains, ran hard 9.5/10 effort, cool day, early morning run, no breakfast.
Pace was
4:37
4:29
4:24
4:20
4:09
The last 4km was only 5 secs outside my 4k PB. My previous best 5km was in Apr @ 22:24. The avg pace of 4:23 is as fast as I am running my 4x2km's. So pretty much exactly where all the calculators say I could run 5km. I'm pleased, a few little injuries have meant larger breaks between cycles but in 3 cycles I have moved 5km time from (couple of months prior to starting on the program)Nov 23rd 23:34 to May 23rd 21:56.
This puts my calculated 10km at around 45:33, but as I haven't ran many 10kms at pace, so I think I would be closer to 46:45. Interesting to see whether today was my peak in the cycle rather than Race day, I have a feeling that it generally is for me.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 12 May21st 5.00 21:56 4:23 162/176 no pains, ran hard 9.5/10 effort, cool day, early morning run, no breakfast.
Pace was
4:37
4:29
4:24
4:20
4:09
The last 4km was only 5 secs outside my 4k PB. My previous best 5km was in Apr @ 22:24. The avg pace of 4:23 is as fast as I am running my 4x2km's. So pretty much exactly where all the calculators say I could run 5km. I'm pleased, a few little injuries have meant larger breaks between cycles but in 3 cycles I have moved 5km time from (couple of months prior to starting on the program)Nov 23rd 23:34 to May 23rd 21:56.
This puts my calculated 10km at around 45:33, but as I haven't ran many 10kms at pace, so I think I would be closer to 46:45. Interesting to see whether today was my peak in the cycle rather than Race day, I have a feeling that it generally is for me.