01-10-2014, 12:56 PM
Hi,
Here's the sessions after Saturdays long run
Cycle 1 | Week 2 | Day 6
Cadence: 172
Distance: 5k
Time: 32'
AvgHR: 139
Notes: had to control the will to go faster. tried to keep HR bellow 145
Cycle 1 | Week 2 | Day 7
Cadence: 174
Distance: 10k
Time: 52'15"
Avg HR: 152
Notes: Was feeling great, just incremented cadence 2 units and enjoyed the run. did a 2x 5k the second one went a bit faster than it should but was really feeling good.
Cycle 1 | Week 2 | Day 8 (6x 1k)
Cadence: 180+
# | Time | Avg HR | Max HR | Rest | Start HR (next)
1 | 3.36 | 172 | 185 | 60 | 139
2 | 3:42 | 182 | 188 | 62 | 143
3 | 3.43 | 186 | 197 | 60 | 144
4 | 3.47 | 186 | 195 | 56 | 159
5 | 3.49 | 188 | 195 | 63 | 150
6 | 3.48 | 188 | 196 | ---------------------
I did the intervals late at night and was feeling tired. Although the previous day 10k were great, I was "paying the bill". Did a 4k warmup and felt tired.
By the end of the warm up I pickup the pace to try to shake the body.
I started the first interval too fast (again) and about 300 meters I slowdown.
The first one was the hardest because of breathing but then the others were a bit easier and started to better control breathing and rhythm. Basically:
Start
find the pace.
before the ascending segment (lower the pace a bit and hold it)
then increase pace a bit and hold til the end.
At the end I did a 2k jog. Legs felt heavy but and had to increase jog cadence to feel better.
About cadence: 180 was getting slow. I have to widen the stride a lot and almost jump for feet to feet. next time I'll try to 182 or 184.
Overall, It went faster than I expected but time splits were more even.
Today I fell somehow tired (climbing stairs feel harder) , body and legs need a rest. I don't usually run so many days in a row. But am sticking to the plan!!!
Today I'll start swimming again (last time I swam was on first week of August). But i will mostly doing drills.
With the next 2 easy sessions (this time i mean easy
) and rest on Friday, i think this tired feeling will go away.
On the 12 of October I'll probably do a Super-sprint Tri. But its not decided yet.
Cheers
Here's the sessions after Saturdays long run
Cycle 1 | Week 2 | Day 6
Cadence: 172
Distance: 5k
Time: 32'
AvgHR: 139
Notes: had to control the will to go faster. tried to keep HR bellow 145
Cycle 1 | Week 2 | Day 7
Cadence: 174
Distance: 10k
Time: 52'15"
Avg HR: 152
Notes: Was feeling great, just incremented cadence 2 units and enjoyed the run. did a 2x 5k the second one went a bit faster than it should but was really feeling good.
Cycle 1 | Week 2 | Day 8 (6x 1k)
Cadence: 180+
# | Time | Avg HR | Max HR | Rest | Start HR (next)
1 | 3.36 | 172 | 185 | 60 | 139
2 | 3:42 | 182 | 188 | 62 | 143
3 | 3.43 | 186 | 197 | 60 | 144
4 | 3.47 | 186 | 195 | 56 | 159
5 | 3.49 | 188 | 195 | 63 | 150
6 | 3.48 | 188 | 196 | ---------------------
I did the intervals late at night and was feeling tired. Although the previous day 10k were great, I was "paying the bill". Did a 4k warmup and felt tired.
By the end of the warm up I pickup the pace to try to shake the body.
I started the first interval too fast (again) and about 300 meters I slowdown.
The first one was the hardest because of breathing but then the others were a bit easier and started to better control breathing and rhythm. Basically:
Start
find the pace.
before the ascending segment (lower the pace a bit and hold it)
then increase pace a bit and hold til the end.
At the end I did a 2k jog. Legs felt heavy but and had to increase jog cadence to feel better.
About cadence: 180 was getting slow. I have to widen the stride a lot and almost jump for feet to feet. next time I'll try to 182 or 184.
Overall, It went faster than I expected but time splits were more even.
Today I fell somehow tired (climbing stairs feel harder) , body and legs need a rest. I don't usually run so many days in a row. But am sticking to the plan!!!
Today I'll start swimming again (last time I swam was on first week of August). But i will mostly doing drills.
With the next 2 easy sessions (this time i mean easy
) and rest on Friday, i think this tired feeling will go away. On the 12 of October I'll probably do a Super-sprint Tri. But its not decided yet.
Cheers