26-07-2014, 04:24 PM
Hi TheEd. Thank you for your help!
I ran a 4k time trial this morning. Below is the main data from my run:
Split Time Distance Avg Pace Avg HR Max HR
1 04:21.1 1 4:21 141 151
2 04:24.4 1 4:24 153 155
3 04:46.6 1 4:47 152 155
4 04:32.8 1 4:33 153 159
5 :01.6 0.01 3:06 159 159
Sum 18:06.6 4.01 4:31 150 159
Something odd happened as I finished the 2k and started the 3K split. Even though I felt I was running at a consistent pace, my Garmin was telling me that I was actually running over a 5:10 lap pace. So I tried to speed up after that to get that split back up to race pace, but couldn't make it up. As I started that split, there was a big metallic building which I had to run around, so I'm not sure if that effected a GPS signal, or I unconsciously slowed up.
My routine with my running group is usually as follows:
On Tuesdays - I usually run a 4K out 4K back for a total of 8K - I usually run this between a 4:50 to 5:10 pace and its relatively flat. I try to run this every week.
Every other Wednesday - I run intervals with my running group - this consists of 6 - 500 meter intervals, and - 1 km interval with lots of rest (as there are runners that run at different paces on the intervals and we need to wait for everyone to finish), and slow jogging between the intervals.I usually run the 500 meter at 3:35-3:40 pace, and the 1K interval at around a 3:55-4:05 pace.
On Saturdays - I run a steady state 11K - usually at around a 5:10-5:20 pace - there is some elevation gain in that loop.
I have also been doing long runs very sporadically (maybe once a month) but trying to up this. My long runs usually consist of 17K at about a 5:30-5:45 pace, but with some breaks during the run.
I have not been using a heart rate monitor in the past for my runs, but just this past week had to replace my old Garmin watch, so my new Garmin has a heart rate monitor, which I ran with this morning for the first time.. and can use it every run if the information is helpful. Perhaps related to that, I was tested 4-5 years ago, and I was told I had a low resting heart rate like Bjorn Borg.
As for my other stats:
Height: 5 feet 10.5
Weight: fluctuates even in a 24 hour time period.. but recently anywhere between 203 to 208 lbs - I know this is an area I will have to work on in order to see real results!
Here is the rest of the data from my run, sorry for the formatting..
Split Elevation Gain Elevation Loss Avg Run Cadence Max Run Cadence Avg Vertical Oscillation Avg Ground Contact Time Avg Stride Length
1 8 16 196 215 6.8 212 1.17
2 3 9 184 201 7.8 216 1.23
3 11 -- 181 191 8.1 216 1.16
4 19 20 181 193 8.1 217 1.22
5 -- -- 180 181 8.6 214 1.79
Summary 42 46 185 215 7.7 216 1.2
Looking forward to hearing from you.
I ran a 4k time trial this morning. Below is the main data from my run:
Split Time Distance Avg Pace Avg HR Max HR
1 04:21.1 1 4:21 141 151
2 04:24.4 1 4:24 153 155
3 04:46.6 1 4:47 152 155
4 04:32.8 1 4:33 153 159
5 :01.6 0.01 3:06 159 159
Sum 18:06.6 4.01 4:31 150 159
Something odd happened as I finished the 2k and started the 3K split. Even though I felt I was running at a consistent pace, my Garmin was telling me that I was actually running over a 5:10 lap pace. So I tried to speed up after that to get that split back up to race pace, but couldn't make it up. As I started that split, there was a big metallic building which I had to run around, so I'm not sure if that effected a GPS signal, or I unconsciously slowed up.
My routine with my running group is usually as follows:
On Tuesdays - I usually run a 4K out 4K back for a total of 8K - I usually run this between a 4:50 to 5:10 pace and its relatively flat. I try to run this every week.
Every other Wednesday - I run intervals with my running group - this consists of 6 - 500 meter intervals, and - 1 km interval with lots of rest (as there are runners that run at different paces on the intervals and we need to wait for everyone to finish), and slow jogging between the intervals.I usually run the 500 meter at 3:35-3:40 pace, and the 1K interval at around a 3:55-4:05 pace.
On Saturdays - I run a steady state 11K - usually at around a 5:10-5:20 pace - there is some elevation gain in that loop.
I have also been doing long runs very sporadically (maybe once a month) but trying to up this. My long runs usually consist of 17K at about a 5:30-5:45 pace, but with some breaks during the run.
I have not been using a heart rate monitor in the past for my runs, but just this past week had to replace my old Garmin watch, so my new Garmin has a heart rate monitor, which I ran with this morning for the first time.. and can use it every run if the information is helpful. Perhaps related to that, I was tested 4-5 years ago, and I was told I had a low resting heart rate like Bjorn Borg.
As for my other stats:
Height: 5 feet 10.5
Weight: fluctuates even in a 24 hour time period.. but recently anywhere between 203 to 208 lbs - I know this is an area I will have to work on in order to see real results!
Here is the rest of the data from my run, sorry for the formatting..
Split Elevation Gain Elevation Loss Avg Run Cadence Max Run Cadence Avg Vertical Oscillation Avg Ground Contact Time Avg Stride Length
1 8 16 196 215 6.8 212 1.17
2 3 9 184 201 7.8 216 1.23
3 11 -- 181 191 8.1 216 1.16
4 19 20 181 193 8.1 217 1.22
5 -- -- 180 181 8.6 214 1.79
Summary 42 46 185 215 7.7 216 1.2
Looking forward to hearing from you.