22-01-2021, 07:48 PM
13 Jan
11.03 km in 54:45
4:58/km
AV HR 143
15 Jan
5k pace run
3k WU and 3k CD @ 4:50-5:05/km
km / pace / Av HR
1 / 4:09 / 153
2 / 4:08 / 167
3 / 4:07 / 168
4 / 4:05 / 171
5 / 4:00 / 171
Total time: 20:33 (4:06/km)
Previous 5k pace from 19 Dec:
km / pace / Av HR
1 / 4:18 / 148
2 / 4:17 / 165
3 / 4:09 / 166
4 / 4:11 / 171
5 / 3:59 / 170
Total time: 20:54 (4:11/km)
17 Jan
12.34km in 1:00:01
4:52/km
AV HR 145
19 Jan
3 X 5 mins fartlek
3k WU and 3k CD @ 5:00/km
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.21km / 4:08 / 160 / 166
2 / 5:00 / 1.21km / 4:08 / 166 / 173
3 / 5:00 / 1:24km / 4:02 / 168 / 172
Previous 3x5 mins session from 24 Dec:
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.11km / 4:27 / 160 / 164
2 / 5:00 / 1.16km / 4:15 / 164 / 168
3 / 5:00 / 1:22km / 4:01 / 167 / 172
20 Jan
7.73km in 38:13
4:57/km
AV HR 141
22 Jan
Race day. Was initially planning another 5k but decided I wanted to run a bit further so decided to aim for 8k but at a more comfortable starting pace and the option to continue on to 10k if all felt good. Started off just under 4:30 pace as planned which felt really comfortable so squeezed it up to 4:15-4:20 pace which still felt good. The km splits alternate as it was a 2km loop with an uphill on one side and downhill on the other and I kept the effort constant rather than exact pace. Still felt fine at 8km and as I was almost exactly on the pace of my current PB I had to continue as I knew I could up the pace slightly for a new PB. Only the last km was hard effort really and I'd put the whole run at about 8.5/10, so pleasing that I knocked 15 seconds off my PB set in 2019 without max race effort. Here's the splits:
2km WU and 2km CD @ 5:15/km
Km / time /AV HR
1 / 4:26 / 149
2 / 4:26 / 162
3 / 4:15 / 163
4 / 4:21 / 167
5 / 4:13 / 166
6 / 4:21 / 170
7 / 4:14 / 169
8 / 4:20 / 169
9 / 4:13 / 169
10 / 4:05 / 175
Total time: 42:58 (4:18/km)
Previous PB was 43:13 in August 2019.
Cheers
11.03 km in 54:45
4:58/km
AV HR 143
15 Jan
5k pace run
3k WU and 3k CD @ 4:50-5:05/km
km / pace / Av HR
1 / 4:09 / 153
2 / 4:08 / 167
3 / 4:07 / 168
4 / 4:05 / 171
5 / 4:00 / 171
Total time: 20:33 (4:06/km)
Previous 5k pace from 19 Dec:
km / pace / Av HR
1 / 4:18 / 148
2 / 4:17 / 165
3 / 4:09 / 166
4 / 4:11 / 171
5 / 3:59 / 170
Total time: 20:54 (4:11/km)
17 Jan
12.34km in 1:00:01
4:52/km
AV HR 145
19 Jan
3 X 5 mins fartlek
3k WU and 3k CD @ 5:00/km
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.21km / 4:08 / 160 / 166
2 / 5:00 / 1.21km / 4:08 / 166 / 173
3 / 5:00 / 1:24km / 4:02 / 168 / 172
Previous 3x5 mins session from 24 Dec:
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.11km / 4:27 / 160 / 164
2 / 5:00 / 1.16km / 4:15 / 164 / 168
3 / 5:00 / 1:22km / 4:01 / 167 / 172
20 Jan
7.73km in 38:13
4:57/km
AV HR 141
22 Jan
Race day. Was initially planning another 5k but decided I wanted to run a bit further so decided to aim for 8k but at a more comfortable starting pace and the option to continue on to 10k if all felt good. Started off just under 4:30 pace as planned which felt really comfortable so squeezed it up to 4:15-4:20 pace which still felt good. The km splits alternate as it was a 2km loop with an uphill on one side and downhill on the other and I kept the effort constant rather than exact pace. Still felt fine at 8km and as I was almost exactly on the pace of my current PB I had to continue as I knew I could up the pace slightly for a new PB. Only the last km was hard effort really and I'd put the whole run at about 8.5/10, so pleasing that I knocked 15 seconds off my PB set in 2019 without max race effort. Here's the splits:
2km WU and 2km CD @ 5:15/km
Km / time /AV HR
1 / 4:26 / 149
2 / 4:26 / 162
3 / 4:15 / 163
4 / 4:21 / 167
5 / 4:13 / 166
6 / 4:21 / 170
7 / 4:14 / 169
8 / 4:20 / 169
9 / 4:13 / 169
10 / 4:05 / 175
Total time: 42:58 (4:18/km)
Previous PB was 43:13 in August 2019.
Cheers