05-01-2012, 01:12 PM
Yesterday - 60min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:27.0 | 122 | 136 *walk a bit
2 | 5:39.3 | 136 | 139
3 | 5:46.6 | 138 | 140
4 | 5:45.1 | 138 | 140
5 | 5:46.7 | 142 | 145
6 | 5:42.8 | 142 | 144
7 | 5:41.8 | 145 | 147
8 | 5:42.8 | 146 | 149
9 | 5:40.0 | 150 | 152
10| 5:41.9 | 152 | 155
10.5| 2:14.5 | 160 | 170
Total: 1:00:08.5
Today - 30min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.4 | 115 | 132 *walk a bit
2 | 5:40.2 | 129 | 132
3 | 5:29.4 | 132 | 136
4 | 5:32.8 | 135 | 139
5 | 5:33.8 | 138 | 143
5.25 | 1:24.6 | 138 | 140
Total:29:58.2
Stuck to the time, rather than adding the extra km for these two runs...
Tomorrow I'm doing the 3x(5min Race Pace + 1min Easy) Fartlek.
We haven't discussed my 5k race pace for next week, so if i don't hear anything i'm going to run this fartlek session at 4:00/km pace - targetting my sub 20:00 5k time for next week.
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:27.0 | 122 | 136 *walk a bit
2 | 5:39.3 | 136 | 139
3 | 5:46.6 | 138 | 140
4 | 5:45.1 | 138 | 140
5 | 5:46.7 | 142 | 145
6 | 5:42.8 | 142 | 144
7 | 5:41.8 | 145 | 147
8 | 5:42.8 | 146 | 149
9 | 5:40.0 | 150 | 152
10| 5:41.9 | 152 | 155
10.5| 2:14.5 | 160 | 170
Total: 1:00:08.5
Today - 30min easy:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.4 | 115 | 132 *walk a bit
2 | 5:40.2 | 129 | 132
3 | 5:29.4 | 132 | 136
4 | 5:32.8 | 135 | 139
5 | 5:33.8 | 138 | 143
5.25 | 1:24.6 | 138 | 140
Total:29:58.2
Stuck to the time, rather than adding the extra km for these two runs...
Tomorrow I'm doing the 3x(5min Race Pace + 1min Easy) Fartlek.
We haven't discussed my 5k race pace for next week, so if i don't hear anything i'm going to run this fartlek session at 4:00/km pace - targetting my sub 20:00 5k time for next week.