22-12-2011, 11:26 AM
Day 20 - 30min easy running - just did 5k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.0 | 131 | 142 * include a little walk
2 | 5:49.0 | 141 | 144
3 | 5:58.6 | 142 | 145
4 | 6:00.0 | 143 | 145
5 | 5:57.5 | 143 | 146
* Note - my HR is fairly high here. I'm thinking partly due to previous days effort, and the fact i was lifting weights just prior to the run...otherwise felt easy as it should.
Day 21 - 30min easy running - just over 5k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:23.6 | 115 | 129 * bit of walk
2 | 5:45.8 | 133 | 138
3 | 5:40.0 | 137 | 140
4 | 5:39.6 | 140 | 142
5 | 5:38.9 | 143 | 145
X | 0:50.7 | 144 | 146
So that completes two full cycles of the sub 45min program...looking forward to this 3rd now.
Progression on 4k times:
1st: 17:55.6
2nd: 16:46.4
3rd: 15:59.4
At this pace i'll be down to 12minutes in 5 more cycles or so
hehe
Tomorrow starting on day 1 again with 60-70min, easy running.
For the 4x2k I'll target your range - 4:15-4:10/km. Maybe I'll start it out at 4:15 (14.1kph) and up it by 0.1kph /interval...or something like that...we'll see how much gas i have.
One question - Since i don't have a full time job, and I'm quite interested to see just how fast i can get by mid april - is there anything i could be doing to speed up my progress? Time isn't an issue. Obviously i don't want to get injured as that will sideline my progress.
Regards
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:11.0 | 131 | 142 * include a little walk
2 | 5:49.0 | 141 | 144
3 | 5:58.6 | 142 | 145
4 | 6:00.0 | 143 | 145
5 | 5:57.5 | 143 | 146
* Note - my HR is fairly high here. I'm thinking partly due to previous days effort, and the fact i was lifting weights just prior to the run...otherwise felt easy as it should.
Day 21 - 30min easy running - just over 5k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:23.6 | 115 | 129 * bit of walk
2 | 5:45.8 | 133 | 138
3 | 5:40.0 | 137 | 140
4 | 5:39.6 | 140 | 142
5 | 5:38.9 | 143 | 145
X | 0:50.7 | 144 | 146
So that completes two full cycles of the sub 45min program...looking forward to this 3rd now.
Progression on 4k times:
1st: 17:55.6
2nd: 16:46.4
3rd: 15:59.4
At this pace i'll be down to 12minutes in 5 more cycles or so
heheTomorrow starting on day 1 again with 60-70min, easy running.
For the 4x2k I'll target your range - 4:15-4:10/km. Maybe I'll start it out at 4:15 (14.1kph) and up it by 0.1kph /interval...or something like that...we'll see how much gas i have.
One question - Since i don't have a full time job, and I'm quite interested to see just how fast i can get by mid april - is there anything i could be doing to speed up my progress? Time isn't an issue. Obviously i don't want to get injured as that will sideline my progress.
Regards