20-09-2015, 06:20 PM
So if I understood correctly I should be aiming to go near 150 and not just run at any intensity that is below 150 (like 130). As in an avg of 145 is better than an average of 132.
Day 1 to 5 are done.
Day 1 was easy 60-70 which I ran with someone. Pace was slower but still faster than those I used to run at 6:30. But constant talking made the HR go to 144 with an avg pace of 6:14. 10K in 1h02:18
Day 2 was an easy 30 minutes which I ended doing a bit too fast. 6.18K in 31:46 avg of 5:08 and avg HR of 157.
Day 3 is the 4x2K at 8:30. Was hot again and I failed at going slow on the first 2K.... again! :mmm:
1: 8:10
2: 8:32
3: 8.36
4: 8:34
Still happy that I didn't meltdown like the previous time with a 9:00+ final 2K. Overall I'm below the 8:30 per 2K avg but I'd much rather reverse my first and 4th 2K finishing strong. Maybe next time!
Day 4 Rest
Day 5: long run 1h30. I tried going slightly faster and it came much more naturally than going at 6:30 and forcing myself to slow down. Ended with 16.42K avg 5:30 avg HR was 145-146. Legs are tired now but I felt fine through the running.
Up next are 2 easy 30 minutes days or a 30 minute and a relax 10K I'll see. Then 6x1K with my goal to do all below or at 4:05 and push the final K or the 2 final Ks maybe.
Day 1 to 5 are done.
Day 1 was easy 60-70 which I ran with someone. Pace was slower but still faster than those I used to run at 6:30. But constant talking made the HR go to 144 with an avg pace of 6:14. 10K in 1h02:18
Day 2 was an easy 30 minutes which I ended doing a bit too fast. 6.18K in 31:46 avg of 5:08 and avg HR of 157.
Day 3 is the 4x2K at 8:30. Was hot again and I failed at going slow on the first 2K.... again! :mmm:
1: 8:10
2: 8:32
3: 8.36
4: 8:34
Still happy that I didn't meltdown like the previous time with a 9:00+ final 2K. Overall I'm below the 8:30 per 2K avg but I'd much rather reverse my first and 4th 2K finishing strong. Maybe next time!
Day 4 Rest
Day 5: long run 1h30. I tried going slightly faster and it came much more naturally than going at 6:30 and forcing myself to slow down. Ended with 16.42K avg 5:30 avg HR was 145-146. Legs are tired now but I felt fine through the running.
Up next are 2 easy 30 minutes days or a 30 minute and a relax 10K I'll see. Then 6x1K with my goal to do all below or at 4:05 and push the final K or the 2 final Ks maybe.