21-05-2015, 07:25 PM
Hi theEd. So today was my first time with the 5 x 2 k session, and I'm very happy with the result, actually. Reading other posts and feedback, I'll relay the info from my reps like this: time for each km with avr hr AND the lowest hr recorded at the end of the 90 sec rest interval. So here it goes:
1. km: 3.29 @ 153
2. km: 3.26 @ 165
Rest: 105 bpm
3. km: 3.22 @ 161
4. km: 3.26 @ 170
Rest: 111 bpm
5. km: 3.21 @ 163
6. km: 3.26 @ 171
Rest: 118 bpm
7. km: 3.21 @ 163
8. km: 3.25 @ 173
Rest: 120 bpm
9. km: 3.19 @ 166
10. km: 3.25 @ 174
Rest: 110 bpm (standing totally still - walked on the other rests)
So quite pleased with the effort on the track today, and although it is a hard workout, I felt reasonably in control throughout. I ran very fast for the first 100 m of every repetition (as I've learned from reading your advice elsewhere on this website), and then tried to settle at the desired pace of 3.25 give or take a few seconds. That explains the fast 1. km of every rep. Looking forward to the 6 x 1 km next week.
Rest of runs this week:
Sa: 13.3 km in 4.34 @ hr 139 (very hilly)
Su: 6.6 km in 4.45 and 11.6 km in 4.32 @ hr 134 (hilly)
Mo: 14.0 km in 4.25 @ hr 136
Tu (start of program): 17.2 km in 4.30 @ hr 138
W: 9.0 km in 4.29 @ hr 136
Th: 5x2 km (total of 17 km)
I have a beloved 9 km loop, which takes me through mostly forest paths and gravel, and I will run this when I'm doing a 30-40 min easy run - as yesterday.
Can I do this instead of a rest day tomorrow? I'm not that fond of days of no running :
1. km: 3.29 @ 153
2. km: 3.26 @ 165
Rest: 105 bpm
3. km: 3.22 @ 161
4. km: 3.26 @ 170
Rest: 111 bpm
5. km: 3.21 @ 163
6. km: 3.26 @ 171
Rest: 118 bpm
7. km: 3.21 @ 163
8. km: 3.25 @ 173
Rest: 120 bpm
9. km: 3.19 @ 166
10. km: 3.25 @ 174
Rest: 110 bpm (standing totally still - walked on the other rests)
So quite pleased with the effort on the track today, and although it is a hard workout, I felt reasonably in control throughout. I ran very fast for the first 100 m of every repetition (as I've learned from reading your advice elsewhere on this website), and then tried to settle at the desired pace of 3.25 give or take a few seconds. That explains the fast 1. km of every rep. Looking forward to the 6 x 1 km next week.
Rest of runs this week:
Sa: 13.3 km in 4.34 @ hr 139 (very hilly)
Su: 6.6 km in 4.45 and 11.6 km in 4.32 @ hr 134 (hilly)
Mo: 14.0 km in 4.25 @ hr 136
Tu (start of program): 17.2 km in 4.30 @ hr 138
W: 9.0 km in 4.29 @ hr 136
Th: 5x2 km (total of 17 km)
I have a beloved 9 km loop, which takes me through mostly forest paths and gravel, and I will run this when I'm doing a 30-40 min easy run - as yesterday.
Can I do this instead of a rest day tomorrow? I'm not that fond of days of no running :