To race is but a dream...

[shadydaz]

Last few days resting HR:

09th 48
10th 48
11th 48
12th 49
13th 50
14th 48
15th 48
16th 49


15/05/19
Cycle day 8
10.65km
1:03:44
5:58 ave pace
Ave HR 134
Max HR 151

3km warm up
5x1km R90:
Int 1: peak HR 143, Ave pace 05:14
Rec HR: 119
Int 2: peak HR 145, Ave pace 05:19
Rec HR: 113
Int 3: peak HR 140, Ave pace 05:18
Rec HR: 115
Int 4: peak HR 148, Ave pace 05:04
Rec HR: 124
Int 5: peak HR 143, Ave pace 04:27
Rec HR: 119

2 km warm Down


Link to Garmin data here: https://connect.garmin.com/modern/activity/3651606944

Ok, so now for the interesting part. It was HOT when I did this yesterday. very gentle warm up and jogged round to the nature reserve to the trail as there was shade cover to protect me from the heat. Not much wind either.
The aim was 5:20/km pace on the intervals. Being first cycle back the Rests are all at max allowance so 90 seconds between reps. First three were very comfortable. Felt like I could have pushed on a bit but held back and maintained control to get through the session and save whatever was left for last rep. Yes i did increase the pace a little for rep 4, still very comfortable and little extra effort. Rep 5 - what can a say about that time. did not think I had THAT in me but was still very fresh at the start of it, having not pushed too hard too soon in the session. Set off at 5min/km pace and just got progressively quicker and stronger through the rep, the finishing pace of the rep was a near on sprint, I really didn't hold back on this one hence the low ave pace of 4:27, recovery was quick too as you can see from the HR data.
The last rep hurt, which is what I wanted it to do but it didn't hurt too much, I have been i far worse states after these sessions. It wasn't long after i set off on the jog home the HR elevated to 151.

A few things to take from this.
1. You are right TheEd, there is deffo still a bit in the legs, the muscle memory hasn't completely faded!
2. I am fitter than I thought I was.
3. I have a lot more self control than I have shown in previous training cycles in years gone by. I think I have managed myself through the core element section of this cycle very well not pushed too hard too soon, this should make for reasonable return to decent times in due course.

Next decent session is Sunday. I shouldnt have any problem running the 27:30 5km. My question is this. whats the quickest this one needs to be? I am thinking no quicker than 26mins although I dont think i will be setting out to go all out i need a max pace to run to without busting too much out of me for the race Event next Monday.