31-01-2012, 11:45 AM
Just finished my 5k...I did 1km as a warmup(1min of walking + last 100m as a sprint) - then cooled down to a HR of about 80, and then started the 5k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 150 | 161
2 | 3:59.8 | 164 | 167
3 | 4:00.0 | 168 | 171
4 | 3:59.8 | 173 | 175
5 | 3:47.9 | 177 | 181
Total: 19:47.3
166/181 AHR/MHR
Overally pretty pleased. I was thinking i might start at 4:00/km pace and slowly increase, but instead decided to save it for the last km, rather than over do it. In doing so, i may have left some time on the table, I'm not sure though.
Felt prett solid the entire way. I think i could have been better prepared - a little more hydrated and better food last night and this morning pre-time trial. (Had a glass of milk and a snickers chocolate bar about 45min prior to run....not great).
Anyway...2 days of easy running, and then i start a new cycle...what do you think:
1) stick to the sub 45 plan?
2) Suggested pace for the 2km interval session? (looking around on your site, i see the program tips/4k time trial article suggesting how to calculate the 2k/1k/400m session paces....seems to indicate:
3:57/km for the 2k intervals (4:00/km if rounded up)
3:47/km for the 1k intervals (3:50/km if rounded up)
Talk to you later,
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 150 | 161
2 | 3:59.8 | 164 | 167
3 | 4:00.0 | 168 | 171
4 | 3:59.8 | 173 | 175
5 | 3:47.9 | 177 | 181
Total: 19:47.3
166/181 AHR/MHR
Overally pretty pleased. I was thinking i might start at 4:00/km pace and slowly increase, but instead decided to save it for the last km, rather than over do it. In doing so, i may have left some time on the table, I'm not sure though.
Felt prett solid the entire way. I think i could have been better prepared - a little more hydrated and better food last night and this morning pre-time trial. (Had a glass of milk and a snickers chocolate bar about 45min prior to run....not great).
Anyway...2 days of easy running, and then i start a new cycle...what do you think:
1) stick to the sub 45 plan?
2) Suggested pace for the 2km interval session? (looking around on your site, i see the program tips/4k time trial article suggesting how to calculate the 2k/1k/400m session paces....seems to indicate:
3:57/km for the 2k intervals (4:00/km if rounded up)
3:47/km for the 1k intervals (3:50/km if rounded up)
Talk to you later,