12-07-2015, 03:03 PM
Hi Ed, so 4k TT.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
-2 Jul-12 4.0km 16:57 4:14 159/170
I'm pretty sure this GPS was under by 100m, which would be around 16:40, but no matter. More important AVG HR @ 159 means there was more.
So based on that.
4x2k 4:20s
6x1k 4:10s.
Fartlek @ 4:20s
I'm guessing I am somewhere between the <45 and <40 plans, so I was thinking to aim to make the 4x2k into a 5x2k @ 4:20s and see how it goes, I like that it means the session is 10k in total. I'd like to work the 6x1k's as fast as I can until I can start to get them < 4:00.
I'm also thinking to stay on my hilly course rather than the flat, but would it be better to run the hilly course as the easy runs and the flat for the quality, or vice versa?
regards
Nik
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
-2 Jul-12 4.0km 16:57 4:14 159/170
I'm pretty sure this GPS was under by 100m, which would be around 16:40, but no matter. More important AVG HR @ 159 means there was more.
So based on that.
4x2k 4:20s
6x1k 4:10s.
Fartlek @ 4:20s
I'm guessing I am somewhere between the <45 and <40 plans, so I was thinking to aim to make the 4x2k into a 5x2k @ 4:20s and see how it goes, I like that it means the session is 10k in total. I'd like to work the 6x1k's as fast as I can until I can start to get them < 4:00.
I'm also thinking to stay on my hilly course rather than the flat, but would it be better to run the hilly course as the easy runs and the flat for the quality, or vice versa?
regards
Nik