30-08-2015, 03:56 AM
Hi TheEd, just an update.
Current Stats 4k 16:44 5k 21:42 10k 44:47 Resting HR 44 V02Max 48 166.0lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day -2 Aug 29th 4.05 16:57 4:11 160/175
This was a 16:44 4km
Laps
4:27 135
4:23 164
3:58 169
3:56 173
I had set off to do a long run, like a 16km or so. Then the weather on the seawall was blustery and raining (but really nice). I decided a long run was probably not going to work so I upped my pace after the first 2km and turned it into a 4k TT.
The last 2km was tough but I wasn't pushing 100%. It's a new 4km PB for me, but honestly looking at my recent runs and the 1st 2km I think I am in 16:30 sort of shape. However you have only run what you have run.
The build up phase has become a bit of a half-arsed week or two and I did the 4k TT so I can start a new cycle on Tuesday using the 16:44. I have a race planned for 27th Sept. The event is 5/10/Half/Full on the flat there and back track I have run 10km on several times.
I have enjoyed the build-up even though I have just run whatever I felt like. 2nd fastest 10km (and on a very hilly course), fastest 5km, fastest 4km. So I am in good shape and really enjoying my runs.. The weather is now down to 20c with rain, which is great and the streets will start to get quieter as people move their running indoors.
My targets for coming out of this winter are <16:00 4km, <20:00 5km,<40:00 10km. probably in that order I guess. Currently I don't stretch, almost never warm-up, nor warm down :mmm: so I may have to start doing some of that.
onwards..
nik
Current Stats 4k 16:44 5k 21:42 10k 44:47 Resting HR 44 V02Max 48 166.0lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day -2 Aug 29th 4.05 16:57 4:11 160/175
This was a 16:44 4km
Laps
4:27 135
4:23 164
3:58 169
3:56 173
I had set off to do a long run, like a 16km or so. Then the weather on the seawall was blustery and raining (but really nice). I decided a long run was probably not going to work so I upped my pace after the first 2km and turned it into a 4k TT.
The last 2km was tough but I wasn't pushing 100%. It's a new 4km PB for me, but honestly looking at my recent runs and the 1st 2km I think I am in 16:30 sort of shape. However you have only run what you have run.
The build up phase has become a bit of a half-arsed week or two and I did the 4k TT so I can start a new cycle on Tuesday using the 16:44. I have a race planned for 27th Sept. The event is 5/10/Half/Full on the flat there and back track I have run 10km on several times.
I have enjoyed the build-up even though I have just run whatever I felt like. 2nd fastest 10km (and on a very hilly course), fastest 5km, fastest 4km. So I am in good shape and really enjoying my runs.. The weather is now down to 20c with rain, which is great and the streets will start to get quieter as people move their running indoors.
My targets for coming out of this winter are <16:00 4km, <20:00 5km,<40:00 10km. probably in that order I guess. Currently I don't stretch, almost never warm-up, nor warm down :mmm: so I may have to start doing some of that.
onwards..
nik