17-07-2019, 07:54 PM
Day 6
Waking HR 54
5.65km in 30:19
5:22/km
Av HR 142
Day 7
Waking HR 52
5.81km in 30:40
5:16/km
Av HR 136
Day 8
Waking HR 52
6x1km session... Aim was to start off at 4:25/km and increase to 4:20/km if possible. I have been reading a bit more about training at altitude and quite a few sources recommend increasing the rest interval time over what you'd normally do at sea level. I thought especially as I was aiming to go faster on this session I would experiment a little and so the intervals were 75 seconds instead of my usual 60. The session started off well but the faster pace did result in me getting breathless towards the end of the 3rd interval and then at increasingly earlier points from then on, so I was glad for the slightly longer rests! The pace wasn't as consistent as other recent sessions, but I'm still pleased overall with the quicker intervals and the intended confidence boost I feel has worked.
km / time / av HR / max HR / min HR after rest
1 / 4:22 / 153 / 162 / 119
2 / 4:28 / 156 / 165 / 121
3 / 4:14 / 159 / 169 / 129
4 / 4:27 / 162 / 173 / 134
5 / 4:29 / 162 / 171 / 137
6 / 4:20 / 164 / 177 / 132
Av. pace of intervals 4:23/km
Last cycle 6x1km:
km / time / av HR / max HR / min HR after rest
1 / 4:33 / 153 / 160 / 119
2 / 4:30 / 157 / 167 / 124
3 / 4:25 / 159 / 170 / 135
4 / 4:29 / 163 / 169 / 136
5 / 4:25 / 162 / 171 / 139
6 / 4:32 / 166 / 179 / 142
Av. pace of intervals 4:29/km
As the heart rate data looks very similar (maybe even slightly better) than last cycle, I might stick with the slightly longer rests for now as I do think it helps slightly maintain a quicker pace. That said, the 2000s improved by a decent amount this cycle too with the same (90 sec) rests as last cycle!
Cheers
Waking HR 54
5.65km in 30:19
5:22/km
Av HR 142
Day 7
Waking HR 52
5.81km in 30:40
5:16/km
Av HR 136
Day 8
Waking HR 52
6x1km session... Aim was to start off at 4:25/km and increase to 4:20/km if possible. I have been reading a bit more about training at altitude and quite a few sources recommend increasing the rest interval time over what you'd normally do at sea level. I thought especially as I was aiming to go faster on this session I would experiment a little and so the intervals were 75 seconds instead of my usual 60. The session started off well but the faster pace did result in me getting breathless towards the end of the 3rd interval and then at increasingly earlier points from then on, so I was glad for the slightly longer rests! The pace wasn't as consistent as other recent sessions, but I'm still pleased overall with the quicker intervals and the intended confidence boost I feel has worked.
km / time / av HR / max HR / min HR after rest
1 / 4:22 / 153 / 162 / 119
2 / 4:28 / 156 / 165 / 121
3 / 4:14 / 159 / 169 / 129
4 / 4:27 / 162 / 173 / 134
5 / 4:29 / 162 / 171 / 137
6 / 4:20 / 164 / 177 / 132
Av. pace of intervals 4:23/km
Last cycle 6x1km:
km / time / av HR / max HR / min HR after rest
1 / 4:33 / 153 / 160 / 119
2 / 4:30 / 157 / 167 / 124
3 / 4:25 / 159 / 170 / 135
4 / 4:29 / 163 / 169 / 136
5 / 4:25 / 162 / 171 / 139
6 / 4:32 / 166 / 179 / 142
Av. pace of intervals 4:29/km
As the heart rate data looks very similar (maybe even slightly better) than last cycle, I might stick with the slightly longer rests for now as I do think it helps slightly maintain a quicker pace. That said, the 2000s improved by a decent amount this cycle too with the same (90 sec) rests as last cycle!
Cheers