08-09-2012, 12:13 PM
Hi again, :tonguepop:
Yesterday I did a 30 min easy run (7.54 min/k @ 140 BPM). I'm still running the easy runs at 140 BPM.
Today 3x2k complete. Was harder than I expected, but I guess I did the first one a bit too fast. Actually this was the hardest session I have ever done. :rip:
I took a 90s break in between (maybe I should have started with a 2 min rest, but I thought the effect would be better with a shorter rest).
Stats:
Cycle 1 (post-injury)
3x2k
Total distance: 7.73
Total Time: 50.06
AHR: 167
MaxHR: 202
Number | Pace | Avg HR | Max HR
1 | 5:02 | 171 | 189
Rest: HR down to 143
2 | 5:10 | 187 | 196
R: 158
3 | 5:09 | 194 | 201
R:159
My heartrates are really high again, especially compared to before my injury. My HR also drops a lot slower during the rests. But I guess that's just natural because my condition is a lot worse compared to then.
Would it be possible to focus a little more on endurance this cycle? I would like to do a 13/14k run at a 6 min/k pace, to get used to maintaining a somewhat higher pace longer than 10k. I'm thinking of running the 10 mile race that's coming up at that pace, since I'm not looking for a PB on that distance anyway. Not to mention that my shape at the moment would not give me a PB anyway.
Here's an overview of my races coming up (I signed up for all these before my injury):
Sept 23rd: 10 Mile race
Oct 14th: 14k trailrun
Nov 18th: 15k race
Dec 9th 15k race
My first goal is to run the 15k race on Dec 9th under 1.15 (5 min/k).
Stefan:great:
Yesterday I did a 30 min easy run (7.54 min/k @ 140 BPM). I'm still running the easy runs at 140 BPM.
Today 3x2k complete. Was harder than I expected, but I guess I did the first one a bit too fast. Actually this was the hardest session I have ever done. :rip:
I took a 90s break in between (maybe I should have started with a 2 min rest, but I thought the effect would be better with a shorter rest).
Stats:
Cycle 1 (post-injury)
3x2k
Total distance: 7.73
Total Time: 50.06
AHR: 167
MaxHR: 202
Number | Pace | Avg HR | Max HR
1 | 5:02 | 171 | 189
Rest: HR down to 143
2 | 5:10 | 187 | 196
R: 158
3 | 5:09 | 194 | 201
R:159
My heartrates are really high again, especially compared to before my injury. My HR also drops a lot slower during the rests. But I guess that's just natural because my condition is a lot worse compared to then.
Would it be possible to focus a little more on endurance this cycle? I would like to do a 13/14k run at a 6 min/k pace, to get used to maintaining a somewhat higher pace longer than 10k. I'm thinking of running the 10 mile race that's coming up at that pace, since I'm not looking for a PB on that distance anyway. Not to mention that my shape at the moment would not give me a PB anyway.
Here's an overview of my races coming up (I signed up for all these before my injury):
Sept 23rd: 10 Mile race
Oct 14th: 14k trailrun
Nov 18th: 15k race
Dec 9th 15k race
My first goal is to run the 15k race on Dec 9th under 1.15 (5 min/k).
Stefan:great: