30-07-2015, 03:18 PM
Hi Ed, so a couple of days after the 10x400m, no issues, muscles were not any more sore than had I done a long run. Yesterdays 40mins easy was straightforward no drama. Today's fartlek was a little too fast at 3:58 pace for the fasts instead of maybe around 4:15.
Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49 163.4lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
17 Jul30 7.34km 40:10 143/160 good run
18 Jul31 5.69km 30:01 145/157 then straight into
0.3km 1:09 3:57 159/164 rest 162
0.3km 1:02 3:52 165/169 rest 165
0.25km 1:00 3:55 168/171 rest 164
0.28km 1:04 3:48 169/173 rest 166
0.25km 1:00 3:56 169/172 rest 166
0.27km 0:59 3:37 168/174
So just race day left this cycle, then I am off on Vacation (i'm going to try and run an easy 5k each day). For my 'race day" I'm not sure. I'd still like to get some sort of time for 1k, 1.5km and 1mile to to see where I am without specific training but that's not going to give me an indication of my 10k pace, so I may do 4k. Either way it will be early morning Sat on the track so as to limit the impact on my legs.
Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49 163.4lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
17 Jul30 7.34km 40:10 143/160 good run
18 Jul31 5.69km 30:01 145/157 then straight into
0.3km 1:09 3:57 159/164 rest 162
0.3km 1:02 3:52 165/169 rest 165
0.25km 1:00 3:55 168/171 rest 164
0.28km 1:04 3:48 169/173 rest 166
0.25km 1:00 3:56 169/172 rest 166
0.27km 0:59 3:37 168/174
So just race day left this cycle, then I am off on Vacation (i'm going to try and run an easy 5k each day). For my 'race day" I'm not sure. I'd still like to get some sort of time for 1k, 1.5km and 1mile to to see where I am without specific training but that's not going to give me an indication of my 10k pace, so I may do 4k. Either way it will be early morning Sat on the track so as to limit the impact on my legs.