16-05-2015, 03:08 PM
Hi TheEd,
Went for the 10x400m today as planned. Still felt the 5K paced before getting started, which I guess is mostly due to one less easy-run day in between. Looked for a pace around 3:30-3:35 min/km, meaning 1:24-1-26 min/400m. When I got started, legs felt very good and the session was much more comfortable than the 2k, 1k and 5k sessions. Had a great early morning on the track (tartan) and am very pleased with the feeling throughout.
Time AvgHR MaxHR MinHR
1:23,6 158 172 115
1:25,5 159 173 118
1:23,7 161 177 125
1:25,7 163 178 124
1:25,3 163 180 124
1:25,8 166 178 129
1:25,8 168 179 128
1:24,5 166 181 132
1:24,9 168 180 134
1:21,4 171 182 136
14:06 = 3:31,6 min/km
After the first few intervals I remembered to practice getting off to a quick start and then settling into rythm, which I practiced for the last six or seven intervals. On the last three I increased pace slightly in the last 50m, on the last even for the last 100m.
Looking to get some rest tomorrow, then going for 30 mins and fartlek on Monday (is this session 30 min easy plus the 6x1min @ race pace, or 30 mins including the 6x1 min?), rest on Tuesday and race 10K on Wednesday afternoon, unless you recommend something else.
Let me know if you have thoughts on target pace per/km for km 2-7 and target time for the race. I am thinking of aiming for 3:55 min/km (km 2-7) and a 38:50 finish time.
Went for the 10x400m today as planned. Still felt the 5K paced before getting started, which I guess is mostly due to one less easy-run day in between. Looked for a pace around 3:30-3:35 min/km, meaning 1:24-1-26 min/400m. When I got started, legs felt very good and the session was much more comfortable than the 2k, 1k and 5k sessions. Had a great early morning on the track (tartan) and am very pleased with the feeling throughout.
Time AvgHR MaxHR MinHR
1:23,6 158 172 115
1:25,5 159 173 118
1:23,7 161 177 125
1:25,7 163 178 124
1:25,3 163 180 124
1:25,8 166 178 129
1:25,8 168 179 128
1:24,5 166 181 132
1:24,9 168 180 134
1:21,4 171 182 136
14:06 = 3:31,6 min/km
After the first few intervals I remembered to practice getting off to a quick start and then settling into rythm, which I practiced for the last six or seven intervals. On the last three I increased pace slightly in the last 50m, on the last even for the last 100m.
Looking to get some rest tomorrow, then going for 30 mins and fartlek on Monday (is this session 30 min easy plus the 6x1min @ race pace, or 30 mins including the 6x1 min?), rest on Tuesday and race 10K on Wednesday afternoon, unless you recommend something else.
Let me know if you have thoughts on target pace per/km for km 2-7 and target time for the race. I am thinking of aiming for 3:55 min/km (km 2-7) and a 38:50 finish time.