Hi Ed. My last week update:
Sunday (12.07)
Paced - 5200 m on track (13 laps)
TIME // DIST // AVG PACE // AVG HR
23:47 // 5.2 km // 4:34 // 158
TIME // AVG PACE // AVG HR
1. 800m - 3:40 // 4:34 // 146
2. 800m - 3:43 // 4:39 // 156
3. 800m - 3:44 // 4:40 // 159
4. 800m - 3:43 // 4:39 // 160
5. 800m - 3:43 // 4:39 // 162
6. 800m - 3:39 // 4:34 // 164
7. 400m - 1:35 // 3:58 // 168
Monday (13.07)
10k - easy
TIME // DIST // AVG PACE // AVG HR
01:00:32 // 10.4 km // 5:49 // 137
Tuesday (14.07)
Fartlek 3 x 5min
GPS was off, so results are not valid. 5 min tempo was around 4:40
Wednesday (15.07)
90 min Footie
Thursday (16.07)
30 min - easy run
TIME // DIST // AVG PACE // AVG HR
33:48 // 5.5 km // 6:11 // 134
Today is rest day.
Tomorrow I will probably do 5k run on track and try my best and then on to the next cycle.
hi pit, that 1k session wasn't bad considering
hope you feeling better by now
TheEd
Hi Ed. My legs feel a little heavy, but nothing too serious.
I am quite happy with my progress for now and if things go well I will apply to local event in October (11k race) to get some official reference result.
Hi pit, during this week, we had a time-trial on the track for the little group training on the programs. They did a 3000m time-trial .. 6 athletes .. chose that distance so that they could measure where they are currently .. so, do consider doing such a test, as it will provide you with a pace towards a 5k best and then onto a 10k result
this helps in achieving little goals along the way
TheEd
Hi Ed. Yesterday i did 3k time-trial as you suggested. I gave my best, but started too strong, so that's something I have to work on and learn how to pace myself at the beginning. Here are the results:
TIME // DIST // AVG PACE // AVG HR
12:20 // 3 km // 4:07 // 165 (max. HR 171)
TIME // AVG PACE // AVG HR
1. 200m - 0:44 // 3:41 // 143
2. 400m - 1:33 // 3:52 // 162
3. 400m - 1:36 // 4:00 // 167
4. 400m - 1:40 // 4:09 // 168
5. 400m - 1:41 // 4:12 // 167
6. 400m - 1:44 // 4:19 // 167
7. 400m - 1:44 // 4:19 // 168
8. 400m - 1:40 // 4:10 // 169
HI pit, at least you didn't fall apart too much. 4:15 per k is a 21:15 5k and a 42:30 10k
so if you can fall apart to 4:15 per k you are making progress
on we go TheEd
Hi Ed. Here is my update. Some days are really hot, and the average pulse is little higher than usual.
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Sunday (19.07)
easy run
TIME // DIST // AVG PACE // AVG HR
37:48 // 6.28 km // 5:53 // 135
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Monday (20.07)
easy run
TIME // DIST // AVG PACE // AVG HR
35:17 // 6.19 km // 5:42 // 138
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Tuesday (21.07)
10k - easy
TIME // DIST // AVG PACE // AVG HR
01:02:35 // 10.43 km // 6:00 // 141
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Wednesday (22.07)
Footie
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Thursday (23.07)
easy run
TIME // DIST // AVG PACE // AVG HR
35:02 // 6.20 km // 5:39 // 135
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Friday (24.07)
easy run
TIME // DIST // AVG PACE // AVG HR
33:38 // 5.77 km // 5:50 // 138
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Sunday (26.07)
3 x 2k session.
10 minutes warm-up // 3 x 2k with 120 sec rest // 10 minutes cool-down
TIME // AVG PACE // AVG HR
1 : 8:40 // 4:20 // 160
2 : 8:48 // 4:24 // 159
3 : 8:33 // 4:17 // 162 (highest HR 170)
Lowest rest HR:
- before 1st : 117
- before 2nd: 113
- before 3th : 119
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Tuesday (28.07)
Long Run
TIME // DIST // AVG PACE // AVG HR
1:32:01 // 15.2 km // 6:03 // 141
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Wednesday (29.07)
Footie
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Thursday (30.07)
easy run
TIME // DIST // AVG PACE // AVG HR
35:36 // 6.19 km // 5:45 // 138
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Friday (31.07) - Morning run - 5:30 AM
5 x 1k session.
10 minutes warm-up // 5 x 1k with 90 sec rest // 10 minutes cool-down
TIME // AVG HR
1. km: 4:09 // 153
2. km: 4:06 // 159
3. km: 4:07 // 161
4. km: 4:10 // 161
5. km: 4:02 // 164 (highest HR 171)
Lowest rest HR:
- before 1st : 110
- before 2nd : 112
- before 3th : 119
- before 4th : 121
- before 5th : 126
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nice pit .. that 1k session is most decent .. I take it you recovering well these days
onwards TheEd
Hi TheEd. Last two weeks I was on annual leave, so I mostly did few light runs at 5:40 min/km pace.
Yesterday I took part at local evening race (8.7 km distance - 2 x 4.35 km) and I have my first official results.
My time was 39:12 (19:25 first lap, 19:47 second lap) , which adds up to 4:30,3 min/km pace.
Based on my result, (this week) I will start with sub 45 min program and see how it goes.
Hi pit, are you happy with your running currently?
TheEd