I feel that I lost a lot of fitness in the back end of the summer with two periods of illness and injury. The first full Sub 40 cycle was tough, I knew it would be but wanted to follow mainly to get the extra training in to build up my aerobic fitness as quickly as possibly without over doing it. I followed the cycle to the letter apart from my paced work times being relative to what I felt was realistically achievable in terms of race times. (Ie; not sub 40 target times, more like 42.5 times)
The last few days I have some good runs in the legs and start the new cycle feeling stronger than ever, not faster, just stronger! The speed will come back. This cycle will be shaving a few seconds off the HIIT Sessions.
5 x 2km @ 4:10
6 x 1km @ 4:00
10 x 400m @ 3:45
small steps...
Last few runs:
30-11-15
Easy run
Time: 41:22
Pace: 5:10min/km
Dist: 8.00 km
Ave HR: 148
Max HR: 176
Ave Cadence: 160spm
Ave. Stride: 1.21m
01-12-15
Easy run
Time: 56:55
Pace: 5:10min/km
Dist: 11.00 km
Ave HR: 149
Max HR: 176
Ave Cadence: 161spm
Ave. Stride: 1.20m
02-12-15
long Easy run
Time: 1:11:26
Pace: 5:06min/km
Dist: 14.00 km
Ave HR: 144
Ave Cadence: 160spm
Ave. Stride: 1.23m
Oh, for for those interested, my car key was handed in after the race and as I approached the announcer to ask her to request volunteers to help me find it, she announced a key had been handed to her... you can guess the rest haha!
Darren.
The last few days I have some good runs in the legs and start the new cycle feeling stronger than ever, not faster, just stronger! The speed will come back. This cycle will be shaving a few seconds off the HIIT Sessions.
5 x 2km @ 4:10
6 x 1km @ 4:00
10 x 400m @ 3:45
small steps...
Last few runs:
30-11-15
Easy run
Time: 41:22
Pace: 5:10min/km
Dist: 8.00 km
Ave HR: 148
Max HR: 176
Ave Cadence: 160spm
Ave. Stride: 1.21m
01-12-15
Easy run
Time: 56:55
Pace: 5:10min/km
Dist: 11.00 km
Ave HR: 149
Max HR: 176
Ave Cadence: 161spm
Ave. Stride: 1.20m
02-12-15
long Easy run
Time: 1:11:26
Pace: 5:06min/km
Dist: 14.00 km
Ave HR: 144
Ave Cadence: 160spm
Ave. Stride: 1.23m
Oh, for for those interested, my car key was handed in after the race and as I approached the announcer to ask her to request volunteers to help me find it, she announced a key had been handed to her... you can guess the rest haha!
Darren.