12-11-2011, 11:46 AM
Oopsy...too late. But never the less, informative. I started out a bit too fast...ended up having to dial back the speed. Here are my stats included rest times:
KM | times | AHR | MHR
------------------------------------
1 | 4:28.0 | 148 | 158
2 | 4:24.2 | 162 | 165
R | 2:01 | 138 | 165
------------------------------------
3 | 4:31.7 | 154 |168
4 | 4:27.1 | 170| 172
R | 2:10 | 149 |172
------------------------------------
5 | 4:39.6 | 162 | 173
6 | 4:36.9 | 174 | 176
R | 3:03.9 | 149 | 176
------------------------------------
7 | 4:42.8 | 165 | 175
8 | 4:41.0 | 177 | 180
------------------------------------
Last 2 sets were closer on target to the 4:40 you suggested. That actually felt better, though thanks to blowing myself in the first 2 sets, i was feeling really tired in the last 2. My rest between the 3rd and 4th set i took an extra minute. Though about 15seconds of the 'rest' period involved the treadmill i am using winding down...so the first rest was closer to 105s of real rest...strictly speaking.
Really wanted to give up in the last 2k set...but toughed it out.
I'm looking at the 3 week sub 45min plan, and after the 4x2k session (day 3) it has a rest, followed by long run (upto 1:30). Is that what you mean by light run on monday? As well, the 1k session - do you mean the 6x1k session (day 8 in the cycle)? Why the order change up?
Finally...what would you recommend (and i will definitely listen this time for a pace for the 6x1k session?
Regards,
KM | times | AHR | MHR
------------------------------------
1 | 4:28.0 | 148 | 158
2 | 4:24.2 | 162 | 165
R | 2:01 | 138 | 165
------------------------------------
3 | 4:31.7 | 154 |168
4 | 4:27.1 | 170| 172
R | 2:10 | 149 |172
------------------------------------
5 | 4:39.6 | 162 | 173
6 | 4:36.9 | 174 | 176
R | 3:03.9 | 149 | 176
------------------------------------
7 | 4:42.8 | 165 | 175
8 | 4:41.0 | 177 | 180
------------------------------------
Last 2 sets were closer on target to the 4:40 you suggested. That actually felt better, though thanks to blowing myself in the first 2 sets, i was feeling really tired in the last 2. My rest between the 3rd and 4th set i took an extra minute. Though about 15seconds of the 'rest' period involved the treadmill i am using winding down...so the first rest was closer to 105s of real rest...strictly speaking.
Really wanted to give up in the last 2k set...but toughed it out.
I'm looking at the 3 week sub 45min plan, and after the 4x2k session (day 3) it has a rest, followed by long run (upto 1:30). Is that what you mean by light run on monday? As well, the 1k session - do you mean the 6x1k session (day 8 in the cycle)? Why the order change up?
Finally...what would you recommend (and i will definitely listen this time for a pace for the 6x1k session?
Regards,