19-05-2015, 08:36 PM
Hi Ed,
catching up the last few days.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 5 May16th 13.98 1:23:03 5:56 137/147 easy run no pains
Day 6 Rested, no soreness or aches
Day 7 May18th 5.73 33:19 5:49 150/157 odd run as i headed off way too fast.
Day 8 6x1k R90 4:17 target pace
Int Pace HR-AVG/Peak/Rest
1 4:21 151/162/106
2 4:19 159/169/105
3 4:23 161/171/105
4 4:15 163/173/117
5 4:23 165/173/108
6 4:13 166/176/115
Effort was 9/10, 23c warm day. Avg pace 4:19, last cycle same day was 4:26. Last 300M was at 3:50 pace.
Next quality run is 5k in 22:20 @ 4:28 on day 12. I feel like I am really close to going under 22, I think i worked out my perfect 5k time right now should be 21:58, I just have to get my race pacing solid, and have a bit more belief.
catching up the last few days.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day 5 May16th 13.98 1:23:03 5:56 137/147 easy run no pains
Day 6 Rested, no soreness or aches
Day 7 May18th 5.73 33:19 5:49 150/157 odd run as i headed off way too fast.
Day 8 6x1k R90 4:17 target pace
Int Pace HR-AVG/Peak/Rest
1 4:21 151/162/106
2 4:19 159/169/105
3 4:23 161/171/105
4 4:15 163/173/117
5 4:23 165/173/108
6 4:13 166/176/115
Effort was 9/10, 23c warm day. Avg pace 4:19, last cycle same day was 4:26. Last 300M was at 3:50 pace.
Next quality run is 5k in 22:20 @ 4:28 on day 12. I feel like I am really close to going under 22, I think i worked out my perfect 5k time right now should be 21:58, I just have to get my race pacing solid, and have a bit more belief.