29-04-2010, 02:25 AM
Hi Ed I started the 45min plan on Tuesday and did the 2k session today with 90s rests. First time I have done proper running intervals it felt hard but manageable. Results as follows (Total time/Avg HR/Max HR/R90 HR):
1) 8:09/155/166/109 (500m splits: 1:58/2:02/2:06/2:03)
2) 8:17/162/169/119 (500m splits: 1:58/2:07/2:05/2:06)
3) 8:26/164/170/125 (500m splits: 2:05/2:06/2:08/2:07)
4) 8:19/167/176/130 (500m splits: 2:03/2:09/2:08/1:59)
I am using a concrete trail with 500m markers. It is mostly flat with some slight undulations and turns. I did the session on a 2km section out and back so intervals 1&3 and 2&4 are identical. I started off a little fast on the first 2 intervals then settled into a hard but steady rythm. Second two intervals I started out easier and just tried to keep steady form and effort for the entire 2km. In the final interval I pushed hard for the last 500m. Heart rates are much higher than what I usually experience with cycling (avg ~160bpm)and they seem to keep going up and up... Based on this can you tell what sort of 10k time I am at and what should I be targeting at the end of 3 months?
Rest day from runnning tomorrow as per the plan (doing a light spin class). My cycling group are going out on Saturday for our regular weekend long ride is it ok if I switch day 5&6 and do the long run on Sunday instead?
1) 8:09/155/166/109 (500m splits: 1:58/2:02/2:06/2:03)
2) 8:17/162/169/119 (500m splits: 1:58/2:07/2:05/2:06)
3) 8:26/164/170/125 (500m splits: 2:05/2:06/2:08/2:07)
4) 8:19/167/176/130 (500m splits: 2:03/2:09/2:08/1:59)
I am using a concrete trail with 500m markers. It is mostly flat with some slight undulations and turns. I did the session on a 2km section out and back so intervals 1&3 and 2&4 are identical. I started off a little fast on the first 2 intervals then settled into a hard but steady rythm. Second two intervals I started out easier and just tried to keep steady form and effort for the entire 2km. In the final interval I pushed hard for the last 500m. Heart rates are much higher than what I usually experience with cycling (avg ~160bpm)and they seem to keep going up and up... Based on this can you tell what sort of 10k time I am at and what should I be targeting at the end of 3 months?
Rest day from runnning tomorrow as per the plan (doing a light spin class). My cycling group are going out on Saturday for our regular weekend long ride is it ok if I switch day 5&6 and do the long run on Sunday instead?