27-02-2012, 11:44 AM
Last day of the last cycle, and first day of the next cycle:
Easy 30min - turned into a fairly quick 6k...but kept the pulse below 140...
Treadmill 1%
KM | Time | AHR | MHR
1 | 6:05.0 | 113 | 127
2 | 5:00.2 | 134 | 138
3 | 4:59.7 | 138 | 140
4 | 5:06.7 | 140 | 143
5 | 5:19.0 | 139 | 141
6 | 5:25.7 | 140 | 143
Total: 31:56.3
133/143 AHR/MHR
Day 1 - Easy 60-70min -> turned into a quick 13k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:05.1 | 112 | 124
2 | 5:13.0 | 128 | 131
3 | 5:12.1 | 129 | 132
4 | 5:13.0 | 131 | 133
5 | 5:12.5 | 134 | 136
6 | 5:12.9 | 135 | 138
7 | 5:42.2 | 135 | 140 *TM stopped
8 | 5:12.9 | 140 | 141
9 | 5:12.7 | 140 | 143
10| 5:12.8 | 140 | 143
11| 5:19.8 | 141 | 143
12| 5:22.0 | 140 | 142
13| 5:28.9 | 140 | 142
Total: 1:09:40
134/143 AHR/MHR
I'm really surprised how much faster i'm able to run with the pulse staying below 140...! Back in mid november, my longish 60min runs started out with my pulse being at 140 after about 3km at 6:00 pace...As you can see above, i was able to run 10k at 5:13 pace before i needed to bump the speed down a notch...
I assume these gains will be linear indefinitely? I'll be running a 25minute 10k @ a pulse of 140 in 12 months...yeah?
So I have exactly 49 days (including today) until my first real race ($'s on the line . I'm thinking i'll just stick with the program as is. I may miss a few days yet, bumping things back. When I'm within 3 weeks of the race, I'll see where I am on the program and see what adjustments need to be made.
Easy 30min - turned into a fairly quick 6k...but kept the pulse below 140...
Treadmill 1%
KM | Time | AHR | MHR
1 | 6:05.0 | 113 | 127
2 | 5:00.2 | 134 | 138
3 | 4:59.7 | 138 | 140
4 | 5:06.7 | 140 | 143
5 | 5:19.0 | 139 | 141
6 | 5:25.7 | 140 | 143
Total: 31:56.3
133/143 AHR/MHR
Day 1 - Easy 60-70min -> turned into a quick 13k:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:05.1 | 112 | 124
2 | 5:13.0 | 128 | 131
3 | 5:12.1 | 129 | 132
4 | 5:13.0 | 131 | 133
5 | 5:12.5 | 134 | 136
6 | 5:12.9 | 135 | 138
7 | 5:42.2 | 135 | 140 *TM stopped
8 | 5:12.9 | 140 | 141
9 | 5:12.7 | 140 | 143
10| 5:12.8 | 140 | 143
11| 5:19.8 | 141 | 143
12| 5:22.0 | 140 | 142
13| 5:28.9 | 140 | 142
Total: 1:09:40
134/143 AHR/MHR
I'm really surprised how much faster i'm able to run with the pulse staying below 140...! Back in mid november, my longish 60min runs started out with my pulse being at 140 after about 3km at 6:00 pace...As you can see above, i was able to run 10k at 5:13 pace before i needed to bump the speed down a notch...
I assume these gains will be linear indefinitely? I'll be running a 25minute 10k @ a pulse of 140 in 12 months...yeah?
So I have exactly 49 days (including today) until my first real race ($'s on the line . I'm thinking i'll just stick with the program as is. I may miss a few days yet, bumping things back. When I'm within 3 weeks of the race, I'll see where I am on the program and see what adjustments need to be made.