07-08-2015, 12:14 AM
Hi TheEd
I took part in a 5K race this evening. It was actually a disappointing performance. My goal was to beat my 5K race time since June, 19:52, but I ended 30 sec slower, 20:22
Lap; Time; Dist; Avg HR; Max HR
1; 4:00; 1K; 167; 178
2; 3:53; 1K; 179; 180
3; 4:07; 1K; 181; 182
4; 4:11; 1K; 182; 184
5; 4:04; 1K; 185; 188
6; 0:07; 0,03K; 188;188
Total: 20:22; 5,03; 179; 188
I lost pace on the 3rd and 4th K which were partly against a slight wind and partly uphill. In comparison my split time after 5K in the 10K race last week was 19:58 but the first 5K were though a bit downhill. So this was not my day but on we go!
I felt some light stifness in my right calf after the race but hopefully it is not serious. I iced it after the race.
Next race is 10K on August 22. You have mentioned that on Thursday the week before the race I should have a session of 2*2K and 3*1K. What kind of sessions do you recommend the next 6 days before that session and the following 8 days after that session until the race? Could I jump into some day in the training program and start from there?
Best regards,
Arnie
I took part in a 5K race this evening. It was actually a disappointing performance. My goal was to beat my 5K race time since June, 19:52, but I ended 30 sec slower, 20:22
Lap; Time; Dist; Avg HR; Max HR
1; 4:00; 1K; 167; 178
2; 3:53; 1K; 179; 180
3; 4:07; 1K; 181; 182
4; 4:11; 1K; 182; 184
5; 4:04; 1K; 185; 188
6; 0:07; 0,03K; 188;188
Total: 20:22; 5,03; 179; 188
I lost pace on the 3rd and 4th K which were partly against a slight wind and partly uphill. In comparison my split time after 5K in the 10K race last week was 19:58 but the first 5K were though a bit downhill. So this was not my day but on we go!
I felt some light stifness in my right calf after the race but hopefully it is not serious. I iced it after the race.
Next race is 10K on August 22. You have mentioned that on Thursday the week before the race I should have a session of 2*2K and 3*1K. What kind of sessions do you recommend the next 6 days before that session and the following 8 days after that session until the race? Could I jump into some day in the training program and start from there?
Best regards,
Arnie