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Old 18-06-2017, 11:02 PM   #3
kk_law
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Join Date: Apr 2012
I missed a week of running because of 10 hr days of being on my feet all day with 40lbs of gear strapped to me the whole time. Picked up where I left off:

Long Run 12.62KM, 1:23, 6:38 min/km, AVG HR 135

Track 5x1KR90 AVG HR 155
4:17
4:18
4:15
4:16
4:14

5K Tempo AVG HR 143

4:33
4:30
4:28
4:25
4:20

I've been doing all my easy runs at 135-140 bpm, usually around 6:10-6:30 pace, a lot slower than feels natural but the legs feel pretty good, the slower pace is helping. I am seeing the pace increase even over such a short period of time while keeping the heart rate the same.

No race planned any time soon, 400M repeats this week and I suppose a 4K time trial is in order to really assess my current fitness level. Looking forward to seeing where the new approach to training takes me.
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