Started sub 45 for the first time

[virtual runner]

Nevermind

I skip the 4k trial. Hope that`s not problem.

Here`s this week sessions.



Build up period DAY14 (1hr at ease through out)

Distance: 10.00 km
Time: 1:01:01
Avg Pace: 6:06 min/km
Avg HR: 144 bpm

Build up period DAY15(rest)


Build up period DAY16(1hr at ease through out)

Distance: 9.94 km
Time: 1:00:01
Avg Pace: 6:02 min/km
Avg HR: 143 bpm


Build up period DAY17(1hr at ease through out)

Distance: 10.39 km
Time: 1:00:01
Avg Pace: 5:46 min/km
Avg HR: 143 bpm


Build up period DAY18(5 x 8min paced at 75% effort)

1 4:01.4 6:00 140 151 (warm-up)
2 8:00.0 5:02 162 165
3 2:00.0 6:21 154 164
4 8:00.0 4:51 164 169
5 2:00.0 6:17 157 168
6 8:00.0 4:52 164 168
7 2:00.0 6:58 154 167
8 8:00.0 4:51 165 172
9 2:00.0 6:13 158 169
10 8:00.0 4:46 168 173
11 2:00.0 6:35 162 171


Build up period DAY19(rest)


Build up period DAY20(40 to 50min over rolling hills)

Distance: 14.00 km
Time: 1:25:34
Avg Pace: 6:07 min/km
Avg Speed: 9.8 km/h
Elevation Gain: 289 m
Avg HR: 148 bpm
Max HR: 167 bpm