08-02-2015, 11:03 AM
3 February ââ¬â 12km Easy Run
Time ââ¬â 1:11:07 (5:56/km)
AHR ââ¬â 146 BPM
MHR ââ¬â 161 BPM
Temperature ââ¬â 20C
4 February ââ¬â 5km Easy Run (Treadmill, no incline)
Time ââ¬â 0:26:21 (5:16/km)
AHR ââ¬â 141 BPM
MHR ââ¬â 152 BPM
Temperature ââ¬â 18C
5 February ââ¬â 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:06| 4:33 | 158 | 66 | 177
Rest|1:31| - | 148 | 120 | 177
2 |9:05| 4:33 | 174 | 120 | 180
Rest|1:31| - | 149 | 122 | 175
3 |9:10| 4:35 | 178 | 122 | 186
Rest|1:31| - | 160 | 131 | 183
4 |8:57| 4:29 | 177 | 131 | 185
Temperature - 19C
7 February ââ¬â 20km Long Run
Time ââ¬â 1:59:48 (5:59/km)
AHR ââ¬â 148 BPM
MHR ââ¬â 161 BPM
Temperature ââ¬â 23C
Hi Ed,
As I calculated the 2km interval pace using my 4km time trial and the training program link you sent me, the interval pace turns out to be 4:35/km. So I decided to run at that pace. During the interval, even though I ran 15 sec/km quicker than the previous cycle, I did not feel as exhausted as the previous cycle. I notice the lowest heart rate during rest is much lower than the previous cycle too. As I ran my last set, I gave myself a little push just quicker than 4:30/km. In the end, turns out I got pretty good running week.
9 February ââ¬â 30 min easy run
10 February ââ¬â 6x1km interval @ 4:20/km with 90 sec rest
11 February ââ¬â Rest
12 February ââ¬â 18km long run
13 February ââ¬â Rest
14 February ââ¬â 5km paced run
15 February ââ¬â 1 hour easy run
Martz
Time ââ¬â 1:11:07 (5:56/km)
AHR ââ¬â 146 BPM
MHR ââ¬â 161 BPM
Temperature ââ¬â 20C
4 February ââ¬â 5km Easy Run (Treadmill, no incline)
Time ââ¬â 0:26:21 (5:16/km)
AHR ââ¬â 141 BPM
MHR ââ¬â 152 BPM
Temperature ââ¬â 18C
5 February ââ¬â 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:06| 4:33 | 158 | 66 | 177
Rest|1:31| - | 148 | 120 | 177
2 |9:05| 4:33 | 174 | 120 | 180
Rest|1:31| - | 149 | 122 | 175
3 |9:10| 4:35 | 178 | 122 | 186
Rest|1:31| - | 160 | 131 | 183
4 |8:57| 4:29 | 177 | 131 | 185
Temperature - 19C
7 February ââ¬â 20km Long Run
Time ââ¬â 1:59:48 (5:59/km)
AHR ââ¬â 148 BPM
MHR ââ¬â 161 BPM
Temperature ââ¬â 23C
Hi Ed,
As I calculated the 2km interval pace using my 4km time trial and the training program link you sent me, the interval pace turns out to be 4:35/km. So I decided to run at that pace. During the interval, even though I ran 15 sec/km quicker than the previous cycle, I did not feel as exhausted as the previous cycle. I notice the lowest heart rate during rest is much lower than the previous cycle too. As I ran my last set, I gave myself a little push just quicker than 4:30/km. In the end, turns out I got pretty good running week.
9 February ââ¬â 30 min easy run
10 February ââ¬â 6x1km interval @ 4:20/km with 90 sec rest
11 February ââ¬â Rest
12 February ââ¬â 18km long run
13 February ââ¬â Rest
14 February ââ¬â 5km paced run
15 February ââ¬â 1 hour easy run
Martz