22-12-2019, 07:00 PM
Hi TheEd
Thanks - let's see how I'm feeling next cycle, probably in the new year now. Will likely just do some aerobic 1 hour runs or similar when I get out over the festive season.
Here's the latest including the 4km time trial I did today...
19 Dec
Felt a bit tired so rested.
20 Dec
10.62km in 1:00:05
5:38/km
Av HR 140
21 Dec
Rested
22 Dec - 4km time trial
Definitely an all out effort, gasping at the end! Legs felt very strong. Felt the pace was also pretty consistent. 26 seconds quicker than my 4k time trial 2 cycles ago so I'd say that is a pretty good improvement, HR data looks quite similar for the two. Pleased with that and bodes well for the new year, especially when I get back to sea level, I can feel a sub-20 minute 5k coming on!!
km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km).
Previous 4km time trial on 3 Nov:
km / pace / Av HR
1 / 4:23 / 161
2 / 4:22 / 167
3 / 4:32 / 167
4 / 4:21 / 170
Total time: 17:45 (4:25/km).
A very Merry Christmas to you and everyone on the forum!
Cheers
Thanks - let's see how I'm feeling next cycle, probably in the new year now. Will likely just do some aerobic 1 hour runs or similar when I get out over the festive season.
Here's the latest including the 4km time trial I did today...
19 Dec
Felt a bit tired so rested.
20 Dec
10.62km in 1:00:05
5:38/km
Av HR 140
21 Dec
Rested
22 Dec - 4km time trial
Definitely an all out effort, gasping at the end! Legs felt very strong. Felt the pace was also pretty consistent. 26 seconds quicker than my 4k time trial 2 cycles ago so I'd say that is a pretty good improvement, HR data looks quite similar for the two. Pleased with that and bodes well for the new year, especially when I get back to sea level, I can feel a sub-20 minute 5k coming on!!
km / pace / Av HR
1 / 4:18 / 157
2 / 4:16 / 163
3 / 4:20 / 169
4 / 4:20 / 171
Total time: 17:19 (4:19/km).
Previous 4km time trial on 3 Nov:
km / pace / Av HR
1 / 4:23 / 161
2 / 4:22 / 167
3 / 4:32 / 167
4 / 4:21 / 170
Total time: 17:45 (4:25/km).
A very Merry Christmas to you and everyone on the forum!
Cheers