11-05-2019, 04:54 PM
Hi TheEd
Perfect - many thanks. I have tried to enter the race online but having difficulty so hope to be able to sort that out on Monday. Will keep you posted.
Here's the last few days:
Day 6
Waking HR 59 (bit high for me)
Easy run of 4.92km in 30:02.
Felt a bit sluggish and heavy.
Day 7
Waking HR 49, suggesting good recovery but decided to take it easy as still feeling a bit tired - no run.
Day 8
Really good session today, especially given it was in the morning! Felt fresh from the rest and had that great feeling I had almost forgotten of bouncy legs (at least at the start of the session!). Kept the rests as prescribed (60-80 secs). Was aiming/hoping for 4:45 pace which I did and felt in control throughout and was able to push hard for the last 300m resulting in a much quicker last km:
Km / time / Av HR / Max HR / Min HR (after rest)
1 / 4:41 / 154 / 165 / 122
2 / 4:46 / 156 / 166 / 123
3 / 4:46 / 160 / 172 / 129
4 / 4:37 / 162 / 173 / 133
5 / 4:22 / 166 / 181 / 134
Av pace during intervals 4:38
Very pleased with that and really feel a big improvement. Here's the stats from the 5x1km last time to compare. Quicker pace for a very similar HR except I did a harder effort for the finish this time...
(Interval / time / av HR / peak HR)
(1 / 4:41 / 154 / 163)
(2 / 4:46 / 155 / 164)
(3 / 4:44 / 160 / 170)
(4 / 4:49 / 161 / 171)
(5 / 4:37 / 164 / 177)
(Av pace during intervals 4:43)
Perfect - many thanks. I have tried to enter the race online but having difficulty so hope to be able to sort that out on Monday. Will keep you posted.
Here's the last few days:
Day 6
Waking HR 59 (bit high for me)
Easy run of 4.92km in 30:02.
Felt a bit sluggish and heavy.
Day 7
Waking HR 49, suggesting good recovery but decided to take it easy as still feeling a bit tired - no run.
Day 8
Really good session today, especially given it was in the morning! Felt fresh from the rest and had that great feeling I had almost forgotten of bouncy legs (at least at the start of the session!). Kept the rests as prescribed (60-80 secs). Was aiming/hoping for 4:45 pace which I did and felt in control throughout and was able to push hard for the last 300m resulting in a much quicker last km:
Km / time / Av HR / Max HR / Min HR (after rest)
1 / 4:41 / 154 / 165 / 122
2 / 4:46 / 156 / 166 / 123
3 / 4:46 / 160 / 172 / 129
4 / 4:37 / 162 / 173 / 133
5 / 4:22 / 166 / 181 / 134
Av pace during intervals 4:38
Very pleased with that and really feel a big improvement. Here's the stats from the 5x1km last time to compare. Quicker pace for a very similar HR except I did a harder effort for the finish this time...
(Interval / time / av HR / peak HR)
(1 / 4:41 / 154 / 163)
(2 / 4:46 / 155 / 164)
(3 / 4:44 / 160 / 170)
(4 / 4:49 / 161 / 171)
(5 / 4:37 / 164 / 177)
(Av pace during intervals 4:43)