Build Up Period

[TheEd]

Here's hoping you have recovered well

TheEd

[OsirisD]

Hey Ed,
I believe I'm recovered now. I also believe temperature had a saying in this, as we had a heatwave that kept midday temps around 34-35 deg C. It lasted from Wednesday up to yesterday. Today was a cool 21 deg C after raining last night; day 1 easy run felt super nice(see below)

Sunday I went for a medium-hard bike ride(mountain & road); 23km @ 140bpm avg HR @ 36deg C

Monday I had an 1hr easy run, 10.07km @ 5.58/km avg pace @ 149bpm avg HR @ 33 deg C

Tuesday(day 01 - today), 1 hr easy run, 11.07km @ 5.25/km avg pace @ 148bpm avg HR @ 21 deg C. I was shocked by the pace differences because running in lower temps... 30s+ while having the same HR avg... :wow:

For the 2k session this Thursday, should I do it like last time, first 2 x 2k @ 4.20/km and the other 4 x 2k @ 4.15/km? Or do all of them at 4.15/km? Temp should be around 25-27 deg C this Thursday.

[TheEd]

heat does impact performance. I am sure you make sure to hydrate well after the sessions

do all the 2k's at the 4.15 pace

you should be ready to move to that level

seems all under control and good

TheEd

[OsirisD]

Ed, update for days 2 & 3:

Day 2: 1hr easy; 10.84 km @ 5.32/km avg pace @ 148 bpm avg @ 26 deg C

Day 3: 5 x 2k session, target pace 4.15/km, outside temp 25 deg C:

• 1st 2k; perceived effort 2/5
  [INDENT]km1 -> 4m:05s @ 165 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:16s @ 172 bpm avg[/INDENT]
  
• R1 -> 90s; 143 avg bpm and 125bpm right at the start of 2'nd 2k
  
• 2nd 2k; perceived effort 2/5
  [INDENT]km1 -> 4m:10s @ 167 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:16s @ 173 bpm avg[/INDENT]
  
• R2 -> 90s; 148 avg bpm and 129bpm right at the start of 3'rd 2k
  
• 3rd 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:15s @ 168 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:18s @ 172 bpm avg[/INDENT]
  
• R3 -> 90s; 549 avg bpm and 131bpm right at the start of 4'th 2k
  
• 4th 2k; perceived effort 4/5
  [INDENT]km1 -> 4m:13s @ 169 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:19s @ 174 bpm avg[/INDENT]
  
• R4 -> 90s; 152 avg bpm and 135bpm right at the start of 5'th 2k
  
• 5th 2k; perceived effort 4.5/5
  [INDENT]km1 -> 4m:17s @ 168 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:14s @ 175 bpm avg[/INDENT]
  
• R5 -> 90s; 153 avg bpm
  

I'm usually having trouble pacing for the 1'st km of each session. But overall I think I did ok, and most important, the session felt nice & comfortable(comfortably hard that is...).

A well deserved rest tomorrow and a long run this weekend(maybe I'll do it on Sunday).

[TheEd]

The 2k is a very tough session, and you seem to be mastering it

look forward to seeing the 1k session

onwards

TheEd

[OsirisD]

Hello Ed,
I kinda like the 2k seesion :-).
On the other hand, I'm not really looking forward to the 1k session tomorrow... the reason for this is that another heat wave is gonna mess temperatures. They announced daily averages in 36 deg range, and for the end of the week even 38-39 dec C... I will see how I plan trining this week.

Below you can find the end of last week's sessions:

* Saturday(day 5 long run) - it was a solid 22km run; 2h:9m:54s @ 5.54/km @ 148 bpm avg HR. Temperature was a pleasant 23 deg C and pace & HR were very linear. I did not have to compensate to keep HR below 153bpm. It was very nice.
* Sunday(day 6) - 58min easy @ 6.13/km @ 148 bpm avg HR @ 33 deg C. Outside temp made this run not very pleasant...

Tomorrow, the 6 x 1k session... because of temperatures I will either do it early in the morning @ around 6AM or late evening. If I'll do it early I'll set a target pace of 4min/km, if late evening probably 4.05-4.10(temps will be around 35 deg C).

[OsirisD]

Update with the 6 x 1k session.
I decided to get up early and run at 6AM. I had some issues waking up at that hour, but the run was ok. Target pace was 4min/km.

• km 1 -> 3m:58s @ 159 bpm avg, perceived effort 2/5
  [INDENT]r1 -> 1m @ 143 bpm avg & 123 bpm right at the start of 2'nd km[/INDENT]
  
• km 2 -> 3m:59s @ 168 bpm avg, perceived effort 2/5
  [INDENT]r2 -> 1m @ 150 bpm avg & 130 bpm right at the start of 3'rd km[/INDENT]
  
• km 3 -> 3m:59s @ 169 bpm avg, perceived effort 3/5
  [INDENT]r3 -> 1m @ 156 bpm avg & 138 bpm right at the start of 4'th km[/INDENT]
  
• km 4 -> 3m:59s @ 172 bpm avg, perceived effort 3/5
  [INDENT]r4 -> 1m @ 162 bpm avg & 142 bpm right at the start of 5'th km[/INDENT]
  
• km 5 -> 3m:57s @ 173 bpm avg, perceived effort 4/5
  [INDENT]r5 -> 1m @ 164 bpm avg & 147 bpm right at the start of 6'th km[/INDENT]
  
• km 6 -> 4m:00s @ 176 bpm avg, perceived effort 4.5/5
  [INDENT]r6 -> 1m @ 163 bpm avg & 150 bpm right at the end[/INDENT]
  

Nice session overall. Check above post also for the long run.

[TheEd]

Hopefully the temps are getting easier to cope with

Your training is consistent and there should come a jump in performance soon

here's hoping

TheEd

[OsirisD]

Hey Ed,
Temperatures were in the 38-42 range Friday and Saturday... it was awful. Today was also very hot(36-37) but now it's raining and it's a bit cooler. It will be a bit cooler next week also .

Below you can find the summary for this week:

Day 9 - 60min easy; 10.48km @ 5.44/km @ 146 bpm avg @ 23 deg C(I ran at 7 AM)

Day 10 - 75min easy; 12.68km @ 5.55/km @ 148 bpm avg @ 36 deg C

Day 12(morning) - 5km paced; I wanted to go 5s faster each lap like last time, but I started too fast for 1'st km and had to slow down in the 2'nd. I ran in a park, not on a race track like last time, so GPS wasn't so accurate for pacing.

5km, 20:51 @ 4.10/km @ 171 bpm avg @ 28 deg C:
* km 1 - 4.14
* km 2 - 4.20
* km 3 - 4.12
* km 4 - 4.06
* km 5 - 3.58

Day 12(evening) - 22km bike ride @ 150 bpm avg @ 38 deg C

Day 13 - 12km trail run; 72 min @ 6.02/km @ 163 bpm avg @ 34 deg C, with 320m elevation.

All for now! Will update after the 400m session next week.

P.S. Thanks for the pep talk!

[TheEd]

HI O, in warm conditions always start slower, try to keep the body core temp down in the early stages

heat is damaging so be wary during all of your sessions and focus on hydration to assist your muscles

onwards

TheEd