24-12-2025, 09:09 AM
Hi Coach, tried a new route for my 1K reps this morning. It’s a newly surfaced fresh tar strip round the corner. No cars allowed on it until mid Jan so thought I’d jump at the opportunity. I did screw up the measurements ever so slightly but not to be of any serious consequence. I was 60M short on 1st rep and 30M long on the last one so it all panned out okay.
Started the run with a 2k warm-up at around 7Min / K with a few short pickups. I noted that my HR was quite low just before the start of my 1st lap at around 123 BPM even at 7mins, this was lower than normal.
1st K Really focused on form and breathing and let the time take care of itself. Felt very comfortable with good stride and upright body position. 5’00 HR@144 BPM. Felt great easy even pace throughout the Km.
2nd K Kept good form and just ran according to target without any over exertion, tried to stay as light as possible to glide through the Km. 5’00@146 BPM. Very happy with stride and breathing.
3rd K Deliberately wanted to hold form over the final KM which has been a challenge over the past few weeks. The 3rd K generally had a fall off in body shape, dropped head and shoulders, shortened stride and irregular breath pattern. 4’50@149 BPM. This was the best 3rd K I have run since starting the program, it had nothing to do with time really but rather when analyzed by preserving form and breathing rhythm, I was very happy with the outcome.
I jogged the 800 M home feeling that this was a good session, not necessarily by time but by the way I felt during and after it.
Whilst I am fully aware that sharing stride pattern, form and breathing rhythm are all anecdotal and can’t really be scientifically analyzed, they are in my view as important as the hard data provided by my watch and monitor.
The quantitative data does however bare out what I have mentioned above regarding my own qualitative analysis. There is a slightly lowered average HR of a few BPM on all segments when compared with previous weeks. The other metric that I noticed and have mentioned in previous weeks, is that today between all repetitions my Hr easily and fairly quickly dropped back to the magic 100BPM mark, well within two minutes rest.
You will notice that to lower my HR between the 2nd and 3rd rep has generally taken longer than this mornings effort and I have generally required an additional 30 seconds to get comfortable enough to start.
Overall very happy with the session but think it maybe slightly premature to start translating this into a faster Park run.
Would like to know your thoughts when you get a mo.
Wishing you and your family a very happy, joyous and blessed festive season.
Started the run with a 2k warm-up at around 7Min / K with a few short pickups. I noted that my HR was quite low just before the start of my 1st lap at around 123 BPM even at 7mins, this was lower than normal.
1st K Really focused on form and breathing and let the time take care of itself. Felt very comfortable with good stride and upright body position. 5’00 HR@144 BPM. Felt great easy even pace throughout the Km.
2nd K Kept good form and just ran according to target without any over exertion, tried to stay as light as possible to glide through the Km. 5’00@146 BPM. Very happy with stride and breathing.
3rd K Deliberately wanted to hold form over the final KM which has been a challenge over the past few weeks. The 3rd K generally had a fall off in body shape, dropped head and shoulders, shortened stride and irregular breath pattern. 4’50@149 BPM. This was the best 3rd K I have run since starting the program, it had nothing to do with time really but rather when analyzed by preserving form and breathing rhythm, I was very happy with the outcome.
I jogged the 800 M home feeling that this was a good session, not necessarily by time but by the way I felt during and after it.
Whilst I am fully aware that sharing stride pattern, form and breathing rhythm are all anecdotal and can’t really be scientifically analyzed, they are in my view as important as the hard data provided by my watch and monitor.
The quantitative data does however bare out what I have mentioned above regarding my own qualitative analysis. There is a slightly lowered average HR of a few BPM on all segments when compared with previous weeks. The other metric that I noticed and have mentioned in previous weeks, is that today between all repetitions my Hr easily and fairly quickly dropped back to the magic 100BPM mark, well within two minutes rest.
You will notice that to lower my HR between the 2nd and 3rd rep has generally taken longer than this mornings effort and I have generally required an additional 30 seconds to get comfortable enough to start.
Overall very happy with the session but think it maybe slightly premature to start translating this into a faster Park run.
Would like to know your thoughts when you get a mo.
Wishing you and your family a very happy, joyous and blessed festive season.