Mornng Ed,
Wednesday
Did a interval session this morning. Went okay, but struggled with the 3rd one. Rested 2min between reps.
Warmup 22min
1x1k - avg hr - 130bpm, pace 4:23/km
Z1-0:56 (20%), Z2-2:17 (51%), Z3-1:14 (27%)
2x1k - avg hr - 133bpm, pace 4:25/km
Z1-0:48 (17%), Z2-0:53 (19%), Z3-2:49 (62%)
3x1k- avg hr - 137bpm, pace 4:34/km
Z1-0:16 (5%), Z2-0:18 (6%), Z3-4:04 (87%)
cooldown 18min
Phil
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Saturday
Struggled with some allergies on Thursday and Friday and took some antihistamines tablets. Was suppose to do tempo run this morning, but decided to swap it around with Mondays long run. Ran into a strong south easterly wind. Usually the antihistamines tablets makes me feel tired, but I felt good an no ill effects felt from the tablets.
Time 1:31, avg HR 127bpm, Avg pace 6:04/km, dist 15km.
First 6k at 5.52/km pace, 5k trail at 6.19/km pace, last4k at 6.0/km pace
Z1-23:33(25%), Z2-1:00:30 (66%), Z3-6:02 (6%)
Plan for Monday is a 5-6k tempo run.
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Monday
Original plan to do 6k tempo run, ended up with a 5k tempo run. Not comfortable from the start and struggled all the way.
Warmup 13min
avg HR-155bpm, pace-4:52/km, time-24:22
Z3-0:30(2%), Z4-15:09 (62%), Z5-8:43 (35%)
Cooldown 12min
I think I need to do a 4 or 5k test to see where I'm at currently.
Phil
Wednesday
Did a interval session this morning. Went okay, but struggled with the 3rd one. Rested 2min between reps.
Warmup 22min
1x1k - avg hr - 130bpm, pace 4:23/km
Z1-0:56 (20%), Z2-2:17 (51%), Z3-1:14 (27%)
2x1k - avg hr - 133bpm, pace 4:25/km
Z1-0:48 (17%), Z2-0:53 (19%), Z3-2:49 (62%)
3x1k- avg hr - 137bpm, pace 4:34/km
Z1-0:16 (5%), Z2-0:18 (6%), Z3-4:04 (87%)
cooldown 18min
Phil
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Saturday
Struggled with some allergies on Thursday and Friday and took some antihistamines tablets. Was suppose to do tempo run this morning, but decided to swap it around with Mondays long run. Ran into a strong south easterly wind. Usually the antihistamines tablets makes me feel tired, but I felt good an no ill effects felt from the tablets.
Time 1:31, avg HR 127bpm, Avg pace 6:04/km, dist 15km.
First 6k at 5.52/km pace, 5k trail at 6.19/km pace, last4k at 6.0/km pace
Z1-23:33(25%), Z2-1:00:30 (66%), Z3-6:02 (6%)
Plan for Monday is a 5-6k tempo run.
---------------------------------------------
Monday
Original plan to do 6k tempo run, ended up with a 5k tempo run. Not comfortable from the start and struggled all the way.
Warmup 13min
avg HR-155bpm, pace-4:52/km, time-24:22
Z3-0:30(2%), Z4-15:09 (62%), Z5-8:43 (35%)
Cooldown 12min
I think I need to do a 4 or 5k test to see where I'm at currently.
Phil