12/12/19 DAY 16
Resting HR 45
8.11km
5:32/km
Ave HR 135
Max HR 156
13/12/19 DAY 17
Resting HR 47
8.07km
5:27/km
Ave HR 137
Max HR 159
14/12/19 DAY 18
Resting HR 38
13/12/19 DAY 19 Race Day
Resting HR 50
10km
44:19
4:26/km
Ave HR 143
Max HR 160
1. 4:18.2
2. 4:35.0
3. 4:32.9
4. 4:25.2
5. 4:32.8
6. 4:30.3
7. 4:30.7
8. 4:20.1
9. 4:19.1
10. 4:04.6
1st 5km = 22:24.1
2nd 5km= 21:44.8
Well, today hasn’t gone to plan! I missed my planned race this morning and felt tired and lethargic all day. I don’t know how but I have managed to drag myself to get my running gear on and go do the 10km earlier this evening as was annoyed about this morning and didn’t want the training to go to waste!
Needless to say feeling much better for it now and absolutely ecstatic with the time, that’s the quickest I have ran for a long time (maybe a couple of years!) and didn’t have the extra little boost of adrenaline that a race gives you either!!
VO2Max gone up to 58 as well, it probably won’t stay there for long though, more the cold conditions keeping my HR very low and enabling me to punch out this time. Was at about 88-90% effort and was holding back because wasn’t sure if the endurance was in the legs, obviously it was. Last couple of km was in heavy wind and rain otherwise may have sneaked that elusive sub 4 but I am definitely knocking on the door of it now! Finishing pace was about 3:43/km so nice a strong given lack of speed work last few months.
Lots of positives to take given the circumstances and the result!
This weekend I will probably do a 2km intervals session and long effort Friday/Sunday. Some recovery then base mileage this week and next week around that! Then once Christmas is done (My turn for my girls at Christmas this year) We will have a look at race calendar and start a new cycle accordingly
Resting HR 45
8.11km
5:32/km
Ave HR 135
Max HR 156
13/12/19 DAY 17
Resting HR 47
8.07km
5:27/km
Ave HR 137
Max HR 159
14/12/19 DAY 18
Resting HR 38
13/12/19 DAY 19 Race Day
Resting HR 50
10km
44:19
4:26/km
Ave HR 143
Max HR 160
1. 4:18.2
2. 4:35.0
3. 4:32.9
4. 4:25.2
5. 4:32.8
6. 4:30.3
7. 4:30.7
8. 4:20.1
9. 4:19.1
10. 4:04.6
1st 5km = 22:24.1
2nd 5km= 21:44.8
Well, today hasn’t gone to plan! I missed my planned race this morning and felt tired and lethargic all day. I don’t know how but I have managed to drag myself to get my running gear on and go do the 10km earlier this evening as was annoyed about this morning and didn’t want the training to go to waste!
Needless to say feeling much better for it now and absolutely ecstatic with the time, that’s the quickest I have ran for a long time (maybe a couple of years!) and didn’t have the extra little boost of adrenaline that a race gives you either!!
VO2Max gone up to 58 as well, it probably won’t stay there for long though, more the cold conditions keeping my HR very low and enabling me to punch out this time. Was at about 88-90% effort and was holding back because wasn’t sure if the endurance was in the legs, obviously it was. Last couple of km was in heavy wind and rain otherwise may have sneaked that elusive sub 4 but I am definitely knocking on the door of it now! Finishing pace was about 3:43/km so nice a strong given lack of speed work last few months.
Lots of positives to take given the circumstances and the result!
This weekend I will probably do a 2km intervals session and long effort Friday/Sunday. Some recovery then base mileage this week and next week around that! Then once Christmas is done (My turn for my girls at Christmas this year) We will have a look at race calendar and start a new cycle accordingly