04-08-2015, 10:17 AM
The last days I have not been able to run as I planned due to a camping vacation that I went for from Thursday to Monday. Since the 10K race last Wednesday these have been my training sessions:
Thursday: Rest
Friday: 7K easy run for 40 minutes
Saturday: 8,6K easy run for 46:42 minutes
Sunday: Rest (should have been 10*400m)
Monday: 10*400m on a tartan track
Perhaps the 10*400m was too close to the 5K race on Thursday but I really wanted to do one quality session between the races. I started with a 16 min warm up with an easy run of 2,35K and did then some light stretching.
Lap; Time; GPS Dist.; Avg. pace; Avg HR; Max HR; Rest HR
1; 1:29; 0,42; 3:32; 145; 167; 116
2; 1:30: 0,42; 3:35; 155; 170; 114
3; 1:29; 0,40; 3:40; 157; 172; 125
4; 1:33; 0,40; 3:52; 157; 173; 121
5; 1:31; 0,40; 3:45; 157; 174; 128
6; 1:31; 0,42; 3:36; 160; 175; 131
7; 1:30; 0,42; 3:32; 162; 177; 130
8; 1:30; 0,41; 3:42; 162; 177; 130
9; 1:29; 0,40; 3:42; 164; 179; 136
10; 1:26; 0,40; 3:34; 167; 182;
My target pace is 3:50 (92 sec running the 400 meters) but I ran the laps a little bit faster. Felt I was in control all the time and deceided to run the last lap faster than the others and had no problem with that. I was happy with the session and really enjoyed it.
Today I plan to have an easy 30 min session, rest tomorrow and run the 5K race on Thursday. No time to do the Fartlek before the race since I did the 10*400m yesterday.
Arnie
Thursday: Rest
Friday: 7K easy run for 40 minutes
Saturday: 8,6K easy run for 46:42 minutes
Sunday: Rest (should have been 10*400m)
Monday: 10*400m on a tartan track
Perhaps the 10*400m was too close to the 5K race on Thursday but I really wanted to do one quality session between the races. I started with a 16 min warm up with an easy run of 2,35K and did then some light stretching.
Lap; Time; GPS Dist.; Avg. pace; Avg HR; Max HR; Rest HR
1; 1:29; 0,42; 3:32; 145; 167; 116
2; 1:30: 0,42; 3:35; 155; 170; 114
3; 1:29; 0,40; 3:40; 157; 172; 125
4; 1:33; 0,40; 3:52; 157; 173; 121
5; 1:31; 0,40; 3:45; 157; 174; 128
6; 1:31; 0,42; 3:36; 160; 175; 131
7; 1:30; 0,42; 3:32; 162; 177; 130
8; 1:30; 0,41; 3:42; 162; 177; 130
9; 1:29; 0,40; 3:42; 164; 179; 136
10; 1:26; 0,40; 3:34; 167; 182;
My target pace is 3:50 (92 sec running the 400 meters) but I ran the laps a little bit faster. Felt I was in control all the time and deceided to run the last lap faster than the others and had no problem with that. I was happy with the session and really enjoyed it.
Today I plan to have an easy 30 min session, rest tomorrow and run the 5K race on Thursday. No time to do the Fartlek before the race since I did the 10*400m yesterday.
Arnie