13 Dec
Recovery run 8.06km in 41:29
5:09/km
Av HR 139
Feeling a bit drained and heavy, so kept it very easy and HR low.
14 Dec
Rested instead of the easy 10k, felt I needed it.
15 Dec - 1000s
Back to 6 repeats, up from 5 last cycle. Plan was to aim for around 4:00-4:05/km but first km came in just under 4:00 and felt comfortable, so I had on my mind to see if I could get them all under 4:00 for the first time from that point! On the 3rd repeat I must have sub-consciously got slightly carried away as I realised towards the end of it I was going faster and so slowed down for the 3:53. Subsequent repeats back on track and then a squeeze for the last one, which was admittedly quite hard. Legs felt very good throughout, it's just a case of getting the speed-stamina back.
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 3:58 / 162 / 170 / 132
2 / 3:57 / 163 / 171 / 139
3 / 3:53 / 166 / 176 / 138
4 / 3:58 / 164 / 177 / 143
5 / 3:58 / 166 / 176 / 146
6 / 3:53 / 170 / 179 / 142
Av. Pace of intervals 3:57/km
Previous 1000s from 17 Nov:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 158 / 171 / 135
2 / 4:03 / 161 / 174 / 131
3 / 4:00 / 164 / 174 / 138
4 / 4:00 / 166 / 176 / 143
5 / 3:57 / 169 / 176 / 138
Av. Pace of intervals 4:01/km
Recovery run 8.06km in 41:29
5:09/km
Av HR 139
Feeling a bit drained and heavy, so kept it very easy and HR low.
14 Dec
Rested instead of the easy 10k, felt I needed it.
15 Dec - 1000s
Back to 6 repeats, up from 5 last cycle. Plan was to aim for around 4:00-4:05/km but first km came in just under 4:00 and felt comfortable, so I had on my mind to see if I could get them all under 4:00 for the first time from that point! On the 3rd repeat I must have sub-consciously got slightly carried away as I realised towards the end of it I was going faster and so slowed down for the 3:53. Subsequent repeats back on track and then a squeeze for the last one, which was admittedly quite hard. Legs felt very good throughout, it's just a case of getting the speed-stamina back.
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 3:58 / 162 / 170 / 132
2 / 3:57 / 163 / 171 / 139
3 / 3:53 / 166 / 176 / 138
4 / 3:58 / 164 / 177 / 143
5 / 3:58 / 166 / 176 / 146
6 / 3:53 / 170 / 179 / 142
Av. Pace of intervals 3:57/km
Previous 1000s from 17 Nov:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 158 / 171 / 135
2 / 4:03 / 161 / 174 / 131
3 / 4:00 / 164 / 174 / 138
4 / 4:00 / 166 / 176 / 143
5 / 3:57 / 169 / 176 / 138
Av. Pace of intervals 4:01/km