29-08-2013, 04:41 PM
Hi The Ed
Here is an up date on the training so far on this cycle:
Day 1 - 60 mins easy. Distance 9.62k, ave pace 6:15, ave HR 152
Day 2 - Rest
Day 3 3x2k
1, 2k in 9:51, ave pace 4:55, ave HR 170
2, 2k in 10:00, ave pace 5:00, ave HR 175
3, 2k in 10:12, ave pace 5:06, ave HR 175
Day 4 Rest
Day 5 - 30 mins easy. Distance 4.97k, ave pace 6:03, ave HR 159
Day 6 - 75 mins easy. Distance 12.24k, ave pace 6:08, ave HR 154
Day 7 - 20 mins easy. Distance 3.2k, ave pace 6:15, ave HR 145
Day 8 - 5 x 1k with 90 secs rest
Pace ave HR Max HR
1 - 4:53 162 169
2 - 4:55 166 173
3 - 4:55 169 175
4 - 4:50 170 175
5 - 4:48 171 177
Day 9 - rest
Pleased with everything so far.
Kind regards
Sal
Here is an up date on the training so far on this cycle:
Day 1 - 60 mins easy. Distance 9.62k, ave pace 6:15, ave HR 152
Day 2 - Rest
Day 3 3x2k
1, 2k in 9:51, ave pace 4:55, ave HR 170
2, 2k in 10:00, ave pace 5:00, ave HR 175
3, 2k in 10:12, ave pace 5:06, ave HR 175
Day 4 Rest
Day 5 - 30 mins easy. Distance 4.97k, ave pace 6:03, ave HR 159
Day 6 - 75 mins easy. Distance 12.24k, ave pace 6:08, ave HR 154
Day 7 - 20 mins easy. Distance 3.2k, ave pace 6:15, ave HR 145
Day 8 - 5 x 1k with 90 secs rest
Pace ave HR Max HR
1 - 4:53 162 169
2 - 4:55 166 173
3 - 4:55 169 175
4 - 4:50 170 175
5 - 4:48 171 177
Day 9 - rest
Pleased with everything so far.
Kind regards
Sal