Tuesday was both revealing and came as a bit of a shock as I upped my long one on your advice Gavin to 15.29Km’s which I ran at just a smidgen over 6:00/ k in 1:32’28. I found it remarkable that just running a mere 15 Kays could be so challenging, this would once have been shorter than my second longest weekly run and I really did take quite a bit of strain.
I then ran my speed session on Thursday which despite having fairly heavy legs from the Tuesday longer effort went fairy well, Herewith the numbers:
Warmup 1,09Km in 7’03 @117 BPM
1st K 1.03 in 4’58.9 @ 143 BPM felt good, held good posture and focused on breathing.
2 K 2.06 in 10’20.6 @ 147 BPM although the time was not that great I did manage to run negative splits here for a change after starting fairly slowly and cranked it through to the finish.
3rd K 1.02 in 4’41.5 @ 149BPM I was fairly surprised that this segment was run in a fairly decent time with good shape.
Cool Down 778M in 5’31.0 @ 132BPM
We will see what tomorrows Parkrun brings after the longer run this week.
I then ran my speed session on Thursday which despite having fairly heavy legs from the Tuesday longer effort went fairy well, Herewith the numbers:
Warmup 1,09Km in 7’03 @117 BPM
1st K 1.03 in 4’58.9 @ 143 BPM felt good, held good posture and focused on breathing.
2 K 2.06 in 10’20.6 @ 147 BPM although the time was not that great I did manage to run negative splits here for a change after starting fairly slowly and cranked it through to the finish.
3rd K 1.02 in 4’41.5 @ 149BPM I was fairly surprised that this segment was run in a fairly decent time with good shape.
Cool Down 778M in 5’31.0 @ 132BPM
We will see what tomorrows Parkrun brings after the longer run this week.