Hi TheEd
Yes, I've certainly learnt more about how the body responds to the cycles and the articles on compensation and super-compensation make sense when you've been through it a few times.
Here's my activity since the 2000s...
18 Jan
Rest day
19 Jan
Long run - 16.02km in 1:28:24
5:31/km
Av HR 149
Wasn't able to keep the HR under control as I wanted to after about 6-7km. Had to slow from 5:20 pace to 5:30 after 7km, then 5:40 and 5:50 towards the end but it was still in the early to mid 150s from 7km onwards. Frustrating!
20 Jan
11.01km easy in 1:00:03
5:26/km
Av HR 141
Much better run and HR stayed under control.
21 Jan
9.03km easy in 50:31
5:35/km
Av HR 142
Feeling OK.
22 Jan
6 x 1km
The last 6x1k session I did in December was quite a good one if you remember with a jump up of 10 seconds per km in pace. My aim this time was not to go quicker but to try and relax in the session more and get the intervals as consistent as possible. Unfortunately that went out of the window a bit when during the 2km warm up I felt a bit sluggish, including when I did my usual 10-20 seconds of pace testing during the last km of warm up, so I decided to set off at a conservative pace and hopefully increase from there. I think I set off a bit too slow, and then over-compensated a bit on the following 3 intervals, meaning I didn't have enough left for the final two and the pace dropped off a little for those. Certainly not a bad session and I'm still reasonably happy with it given that I was feeling a bit tired - the final two intervals were hard going and I could really tell during the warm down that I'd given it everything!
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:28 / 154 / 163 / 131
2 / 4:23 / 158 / 166 / 134
3 / 4:15 / 162 / 171 / 139
4 / 4:12 / 164 / 174 / 148
5 / 4:16 / 168 / 176 / 150
6 / 4:22 / 169 / 178 / 148
Av. pace of intervals 4:19/km
Previous 6x1k session on 11 Dec:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:18 / 160 / 166 / 133
2 / 4:15 / 161 / 172 / 138
3 / 4:11 / 164 / 173 / 145
4 / 4:18 / 167 / 174 / 151
5 / 4:15 / 168 / 176 / 149
6 / 4:20 / 168 / 184 / 149
Av. pace of intervals 4:16/km
I'll probably just do a shortish 30-40 min recovery run tomorrow rather than an hour. Will check waking pulse to determine (it has been pretty consistent recently at around 50-52, with the exception of a 56 the morning after the long run).
I'm aiming for 200km minimum per month this year. I exceeded that amount for Sept, Oct and Dec last year only. Although I had a slow start to this year, I should just make 200k for Jan.
Cheers
Yes, I've certainly learnt more about how the body responds to the cycles and the articles on compensation and super-compensation make sense when you've been through it a few times.
Here's my activity since the 2000s...
18 Jan
Rest day
19 Jan
Long run - 16.02km in 1:28:24
5:31/km
Av HR 149
Wasn't able to keep the HR under control as I wanted to after about 6-7km. Had to slow from 5:20 pace to 5:30 after 7km, then 5:40 and 5:50 towards the end but it was still in the early to mid 150s from 7km onwards. Frustrating!
20 Jan
11.01km easy in 1:00:03
5:26/km
Av HR 141
Much better run and HR stayed under control.
21 Jan
9.03km easy in 50:31
5:35/km
Av HR 142
Feeling OK.
22 Jan
6 x 1km
The last 6x1k session I did in December was quite a good one if you remember with a jump up of 10 seconds per km in pace. My aim this time was not to go quicker but to try and relax in the session more and get the intervals as consistent as possible. Unfortunately that went out of the window a bit when during the 2km warm up I felt a bit sluggish, including when I did my usual 10-20 seconds of pace testing during the last km of warm up, so I decided to set off at a conservative pace and hopefully increase from there. I think I set off a bit too slow, and then over-compensated a bit on the following 3 intervals, meaning I didn't have enough left for the final two and the pace dropped off a little for those. Certainly not a bad session and I'm still reasonably happy with it given that I was feeling a bit tired - the final two intervals were hard going and I could really tell during the warm down that I'd given it everything!
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:28 / 154 / 163 / 131
2 / 4:23 / 158 / 166 / 134
3 / 4:15 / 162 / 171 / 139
4 / 4:12 / 164 / 174 / 148
5 / 4:16 / 168 / 176 / 150
6 / 4:22 / 169 / 178 / 148
Av. pace of intervals 4:19/km
Previous 6x1k session on 11 Dec:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:18 / 160 / 166 / 133
2 / 4:15 / 161 / 172 / 138
3 / 4:11 / 164 / 173 / 145
4 / 4:18 / 167 / 174 / 151
5 / 4:15 / 168 / 176 / 149
6 / 4:20 / 168 / 184 / 149
Av. pace of intervals 4:16/km
I'll probably just do a shortish 30-40 min recovery run tomorrow rather than an hour. Will check waking pulse to determine (it has been pretty consistent recently at around 50-52, with the exception of a 56 the morning after the long run).
I'm aiming for 200km minimum per month this year. I exceeded that amount for Sept, Oct and Dec last year only. Although I had a slow start to this year, I should just make 200k for Jan.
Cheers