15-05-2015, 02:04 PM
Hi Ed,
So here's my week up to now including time trial 4k on the track today.
M - 15.4 km - 4.42 pace@hr avr. 137
T - 15.5 km - 4.30 pace@hr 133
W - 9.3 km - 4.36@hr 127
Th - 17.3 km - 4.27@hr 138
all easy runs.
Today friday: 4 km warm up, then time trial as follows with 400 m splits. There were many people there, so had to run parts of it in lane 3 and 4, which makes timing more difficult. But I come to this result after checking Garmin paces and distance:
1. 1.17 @ hr 159
2. 1.17 @ hr 176
3. 1.19 @ hr 178
4. 1.20 @ hr 179
5. 1.20 @ hr 181
6. 1.20 @ hr 182
7. 1.21 @ hr 183
8. 1.22 @ hr 184
9. 1.22 @ hr 184
10. 1.23 @ hr 183
then 3 km warm down.
13.21 for the 4.km. I'm so thrilled. Not because of the time itself, but because I really felt like I was pushing near vo2max, which I never seem to be able to do. The last 2 km was a struggle, because I''m not really used to pushing myself, and my very heavy breathing let me know it, but it feels so good afterwards lying at the side of the track gasping for air
So...I have a 9,2 km race on the 14th of June, so perhaps start a cycle right away, maybe next week? Could you help me with paces based on my easy run hr and the test and perhaps explain to me how I will be using the programme. I've read about the am runs of 8-10 km, but why week 2 and 3 and not 1? Should I do these? What about the long run? I've a lot of questions, but right now, I'm just excited to hear your response to my test. I've read most posts in here, and you seem to give such excellent advice based on the 4k time trial - especially when there is heart rate data to work with. Looking forward to hearing from you.
So here's my week up to now including time trial 4k on the track today.
M - 15.4 km - 4.42 pace@hr avr. 137
T - 15.5 km - 4.30 pace@hr 133
W - 9.3 km - 4.36@hr 127
Th - 17.3 km - 4.27@hr 138
all easy runs.
Today friday: 4 km warm up, then time trial as follows with 400 m splits. There were many people there, so had to run parts of it in lane 3 and 4, which makes timing more difficult. But I come to this result after checking Garmin paces and distance:
1. 1.17 @ hr 159
2. 1.17 @ hr 176
3. 1.19 @ hr 178
4. 1.20 @ hr 179
5. 1.20 @ hr 181
6. 1.20 @ hr 182
7. 1.21 @ hr 183
8. 1.22 @ hr 184
9. 1.22 @ hr 184
10. 1.23 @ hr 183
then 3 km warm down.
13.21 for the 4.km. I'm so thrilled. Not because of the time itself, but because I really felt like I was pushing near vo2max, which I never seem to be able to do. The last 2 km was a struggle, because I''m not really used to pushing myself, and my very heavy breathing let me know it, but it feels so good afterwards lying at the side of the track gasping for air
So...I have a 9,2 km race on the 14th of June, so perhaps start a cycle right away, maybe next week? Could you help me with paces based on my easy run hr and the test and perhaps explain to me how I will be using the programme. I've read about the am runs of 8-10 km, but why week 2 and 3 and not 1? Should I do these? What about the long run? I've a lot of questions, but right now, I'm just excited to hear your response to my test. I've read most posts in here, and you seem to give such excellent advice based on the 4k time trial - especially when there is heart rate data to work with. Looking forward to hearing from you.