Thread: Build Up Period
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Old 02-03-2017, 05:31 PM   #14
OsirisD
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Join Date: Feb 2017
Hi TheEd. Back with an update.
I started the first cycle on Tuesday, here's how it went so far:

Day 1 - 60min running; 9.43km @ 6m:22s/km @ 144bpm avg
Day 2 - Skipped due to heavy rain all day
Day 3 - 5 x 2k, breakdown below(you also have a PM with a link to the Garmin activity)
  • 1st 2k; perceived effort 3/5
    km1 -> 4m:06s @ 172 bpm avg
    km2 -> 4m:23s @ 180 bpm avg
  • R 1m:38s walk/jog
  • 2nd 2k; perceived effort 3/5
    km1 -> 4m:15s @ 178 bpm avg
    km2 -> 4m:22s @ 182 bpm avg
  • R 1m:58s walk/jog
  • 3rd 2k; perceived effort 3/5
    km1 -> 4m:20s @ 178 bpm avg
    km2 -> 4m:22s @ 181 bpm avg
  • R 1m:53s walk/jog
  • 4th 2k; perceived effort 4/5
    km1 -> 4m:22s @ 177 bpm avg
    km2 -> 4m:22s @ 181 bpm avg
  • R 1m:53s walk/jog
  • 5th 2k; perceived effort 5/5
    km1 -> 4m:23s @ 177 bpm avg
    km2 -> 4m:28s @ 180 bpm avg

The reason rest periods are higher than 90s is because I ran on a measured course(1.11km/lap) and I can't get in less than a 2min walk/jog from end of 2nd km to start.

Regarding the knee issue, thanks for the tips. However, I'm not the one having problems, my girlfriend is. I only feel a slight disconfort when running slower than 6m:45s/km.
Would it help if we record ourselves running and send you some videos?
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