15-05-2017, 11:57 AM
15-05-2017, 04:46 PM
May 13th: Relay race. 1,8k uphill @ 5.21/km. Avg HR: 173. Max HR: 181.
May 14th: Rest
May 15th: 3x2k with 90 sec rest.
Lap 1: 2k @ 4.52/km. Avg HR: 160. Max HR: 167.
Rest 90 sec. HR drop to 125.
Lap 2: 2k @ 4.48/km. Avg HR: 163. Max HR: 169.
Rest 90 sec. HR drop to 129.
Lap 3: 2k @ 4.43/km. Avg HR: 164. Max HR: 171.
May 14th: Rest
May 15th: 3x2k with 90 sec rest.
Lap 1: 2k @ 4.52/km. Avg HR: 160. Max HR: 167.
Rest 90 sec. HR drop to 125.
Lap 2: 2k @ 4.48/km. Avg HR: 163. Max HR: 169.
Rest 90 sec. HR drop to 129.
Lap 3: 2k @ 4.43/km. Avg HR: 164. Max HR: 171.
16-05-2017, 11:55 AM
Great Thor
we going to look to increase your 2k session to x 4 in the next cycle
let's see how your 1k session goes
all good
TheEd
we going to look to increase your 2k session to x 4 in the next cycle
let's see how your 1k session goes
all good
TheEd
18-05-2017, 07:51 PM
May 16th: 30 min easy @ 5.41/km. Avg. HR: 139.
May 17th: Rest
May 18th: 90 min long run - 14 km @ 6.26/km. Avg. HR: 134.
May 17th: Rest
May 18th: 90 min long run - 14 km @ 6.26/km. Avg. HR: 134.
20-05-2017, 09:36 AM
May 19th: Easy 30 min run @ 5.41/km. Avg. HR: 140
May 20th: 6x1k with 60 sec walking rest. Lap 1, 3 and 5 slightly uphill and head wind. Opposite conditions on lap 2, 4 and 6.
Lap 1: 1k @ 4.40. Avg. HR: 151. Max HR: 161
60 sec walk. HR drop to 119.
Lap 2: 1k @ 4.40. Avg. HR: 153. Max HR: 160
60 sec walk. HR drop to 128.
Lap 3: 1k @ 4.39. Avg. HR: 161. Max HR: 169
60 sec walk. HR drop to 134.
Lap 4: 1k @ 4.39. Avg. HR: 159. Max HR: 165
60 sec walk. HR drop to 133.
Lap 5: 1k @ 4.35. Avg. HR: 163. Max HR: 171
60 sec walk. HR drop to 136.
Lap 6: 1k @ 4.21. Avg. HR: 163. Max HR: 170.
Last lap I decided to not pay attention to pace on my watch and run hard but controlled.
May 20th: 6x1k with 60 sec walking rest. Lap 1, 3 and 5 slightly uphill and head wind. Opposite conditions on lap 2, 4 and 6.
Lap 1: 1k @ 4.40. Avg. HR: 151. Max HR: 161
60 sec walk. HR drop to 119.
Lap 2: 1k @ 4.40. Avg. HR: 153. Max HR: 160
60 sec walk. HR drop to 128.
Lap 3: 1k @ 4.39. Avg. HR: 161. Max HR: 169
60 sec walk. HR drop to 134.
Lap 4: 1k @ 4.39. Avg. HR: 159. Max HR: 165
60 sec walk. HR drop to 133.
Lap 5: 1k @ 4.35. Avg. HR: 163. Max HR: 171
60 sec walk. HR drop to 136.
Lap 6: 1k @ 4.21. Avg. HR: 163. Max HR: 170.
Last lap I decided to not pay attention to pace on my watch and run hard but controlled.
23-05-2017, 09:53 AM
very well controlled session
nice going
how are you feeling currently?
TheEd
nice going
how are you feeling currently?
TheEd
23-05-2017, 10:37 AM
Thanks, TheEd! I feel good. Sleep has been good and I have made all the sessions. However, last two days has been easy runs and today I rest, which feels really good.
Any recommendations on pacing for the 5k session tomorrow?
Any recommendations on pacing for the 5k session tomorrow?
24-05-2017, 08:00 AM
Hi Thor, great to hear
for the paced run, start off at 5 minutes per k and then go faster the last 1km according to how you feel
do not go too hard, be controlled when increasing the pace
enjoy
TheEd
for the paced run, start off at 5 minutes per k and then go faster the last 1km according to how you feel
do not go too hard, be controlled when increasing the pace
enjoy
TheEd
24-05-2017, 03:02 PM
May 21st: Easy 30 min run @ 5.37/km. Avg. HR: 140
May 22nd: Easy 30 min run @ 5.25/km. Avg. HR: 140
May 23rd: Rest
May 24th: 5k paced run
2,5 km @ 4.53/km. Avg. HR: 163. Max HR: 169
2,5 km @ 4.48/km. Avg. HR: 170. Max HR: 173
This run did not feel good at all, as you can probably read from the HR. I could not have done another 5 km at this pace. In fact, I struggled to finish the workout and would happily have ended it at 2,5 km. I have no idea what went wrong today. The 3x2 km and 6x1 km sessions have felt really good (and they`ve been faster) and today suddenly I felt awful. The only thing different from other days I suppose is hotter weather (around 23 degrees C today).
Guess I`m both surprised and a bit disappointed.
Any views on this, TheEd?
May 22nd: Easy 30 min run @ 5.25/km. Avg. HR: 140
May 23rd: Rest
May 24th: 5k paced run
2,5 km @ 4.53/km. Avg. HR: 163. Max HR: 169
2,5 km @ 4.48/km. Avg. HR: 170. Max HR: 173
This run did not feel good at all, as you can probably read from the HR. I could not have done another 5 km at this pace. In fact, I struggled to finish the workout and would happily have ended it at 2,5 km. I have no idea what went wrong today. The 3x2 km and 6x1 km sessions have felt really good (and they`ve been faster) and today suddenly I felt awful. The only thing different from other days I suppose is hotter weather (around 23 degrees C today).
Guess I`m both surprised and a bit disappointed.
Any views on this, TheEd?
27-05-2017, 09:09 AM
May 25th: 10km easy run @ 6.15/km. Avg HR: 133
May 26th: 30 min easy run @ 5.40/km. Avg HR: 143
May 27th: 3x5min 10k pace with 1 min easy.
Lap 1: 5 min @ 4.44/km. Avg HR: 159. Max HR: 169.
1min easy. HR drop to 154.
Lap 2: 5 min @ 4.43/km. Avg HR: 164. Max HR: 171.
1min easy. HR drop to 160.
Lap 3: 5 min @ 4.39/km. Avg HR: 167. Max HR: 170.
May 26th: 30 min easy run @ 5.40/km. Avg HR: 143
May 27th: 3x5min 10k pace with 1 min easy.
Lap 1: 5 min @ 4.44/km. Avg HR: 159. Max HR: 169.
1min easy. HR drop to 154.
Lap 2: 5 min @ 4.43/km. Avg HR: 164. Max HR: 171.
1min easy. HR drop to 160.
Lap 3: 5 min @ 4.39/km. Avg HR: 167. Max HR: 170.