24-01-2021, 04:32 PM
Hello TheEd,
Apologies for the late reply. A few issues popped up yesterday from a personal point of view so I didn’t get my run in until 8:30pm.
With the fact that I’m relying on local roads at the moment (no local track due to COVID) it was too snowy and icy to do an interval session at that time of night. There’s quite a bit of snow/ice at the moment in NI but should be gone by Wednesday.
Therefore, I just swapped today and yesterday’s run - I hope that’s ok?
Therefore, yesterday was 30 mins easy - 31:55 at 6:22/km pace. Average HR was 148 bpm.
Therefore, today I got out this afternoon and did my 5 x 1km session and I was very strict with the 60 sec recovery. Overall I really enjoyed it - again, enjoying starting to push things again.
Overall I was a little quicker than the 5:35km pace you suggested, but I felt pretty good throughout. Splits were as follows:
1km: 5:34 (HR: 144 bpm).
2km: 5:09 (HR: 149 bpm). Too quick - I know. Tried to control the next three kms better.
3km: 5:19 (HR: 152 bpm)
4km: 5:13 (HR: 154 bpm)
5km: 5:21 (HR: 157 bpm)
Next few days as per the schedule are as follows:
Monday: Easy Run.
Tuesday: Rest.
Wednesday: 5k paced run.
Two questions:
1) Can I replace Tuesdays rest day with a very easy run.
2) What pace should I try to aim for in my 5k paced run? (I did 28:16 at the start of this process).
Many thanks for your time as always!
Finny.
Apologies for the late reply. A few issues popped up yesterday from a personal point of view so I didn’t get my run in until 8:30pm.
With the fact that I’m relying on local roads at the moment (no local track due to COVID) it was too snowy and icy to do an interval session at that time of night. There’s quite a bit of snow/ice at the moment in NI but should be gone by Wednesday.
Therefore, I just swapped today and yesterday’s run - I hope that’s ok?
Therefore, yesterday was 30 mins easy - 31:55 at 6:22/km pace. Average HR was 148 bpm.
Therefore, today I got out this afternoon and did my 5 x 1km session and I was very strict with the 60 sec recovery. Overall I really enjoyed it - again, enjoying starting to push things again.
Overall I was a little quicker than the 5:35km pace you suggested, but I felt pretty good throughout. Splits were as follows:
1km: 5:34 (HR: 144 bpm).
2km: 5:09 (HR: 149 bpm). Too quick - I know. Tried to control the next three kms better.
3km: 5:19 (HR: 152 bpm)
4km: 5:13 (HR: 154 bpm)
5km: 5:21 (HR: 157 bpm)
Next few days as per the schedule are as follows:
Monday: Easy Run.
Tuesday: Rest.
Wednesday: 5k paced run.
Two questions:
1) Can I replace Tuesdays rest day with a very easy run.
2) What pace should I try to aim for in my 5k paced run? (I did 28:16 at the start of this process).
Many thanks for your time as always!
Finny.