Thread: Build Up Period
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Old 06-03-2017, 04:48 PM   #18
OsirisD
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Join Date: Feb 2017
Ah dammit, I somehow made a mess(see post above also please)... instead of the easy 30 min run of day 6 I did the easy 10k run for day 7. And on day 7(which is today) I did the 6 x 1k session which should have been done tomorrow... (*feeling like a jackass* - the Tom & Jerry kind ).

Can you advise on how to continue? Should I continue with day 9 or take a rest tomorrow? Or maybe strength training?

Anyway, here's the breakdown of the 1k session(target pace 4m:10s):
  • km 1 -> 4m:08s @ 167 bpm avg; perceived effort 2/5
    r1 -> 1m @ 153 bpm avg & 134 bpm right at the start of 2'nd km
  • km 2 -> 4m:11s @ 173 bpm avg; perceived effort 3/5
    r2 -> 1m @ 160 bpm avg & 137 bpm right at the start of 3'rd km
  • km 3 -> 4m:08s @ 173 bpm avg; perceived effort 3/5
    r3 -> 1m @ 160 bpm avg & 137 bpm right at the start of 4'th km
  • km 4 -> 4m:10s @ 176 bpm avg; perceived effort 4/5
    r4 -> 1m @ 164 bpm avg & 144 bpm right at the start of 5'th km
  • km 5 -> 4m:08s @ 175 bpm avg; perceived effort 4/5
    r5 -> 1m @ 163 bpm avg & 144 bpm right at the start of 6'th km
  • km 6 -> 4m:09s @ 177 bpm avg; perceived effort 5/5(front wind here)
    r6 -> 1m @ 165 bpm avg & 140 bpm right at the end
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