09-08-2014, 05:21 PM
Weds - 40 minute easy run 5:59 min/km 6.69 km Avg HR 121
Thurs - 60 minute easy run 5:47 min/km 10.59 km Avg HR 124
Fri - Rest
Sat - 5K Paced Run
Distance: 5.00 km
Time: 22:26
Avg Pace: 4:29 min/km
Avg HR: 146 bpm
Max HR: 156 bpm
Splits
Split/Time/Avg HR/Max HR
1 04:28.6 133 143
2 04:28.0 146 150
3 04:26.4 149 151
4 04:36.6 149 151
5 04:25.1 151 156
Ran this one at 9 AM today (usually run at 7 AM) and felt like I had a bit more energy today so tried to aim for the recommended time of sub 22:30.
First 3K felt really good and controlled, but then started feeling it in the 4 and 5K mark - managed to kick it the last 500 meters.
Thurs - 60 minute easy run 5:47 min/km 10.59 km Avg HR 124
Fri - Rest
Sat - 5K Paced Run
Distance: 5.00 km
Time: 22:26
Avg Pace: 4:29 min/km
Avg HR: 146 bpm
Max HR: 156 bpm
Splits
Split/Time/Avg HR/Max HR
1 04:28.6 133 143
2 04:28.0 146 150
3 04:26.4 149 151
4 04:36.6 149 151
5 04:25.1 151 156
Ran this one at 9 AM today (usually run at 7 AM) and felt like I had a bit more energy today so tried to aim for the recommended time of sub 22:30.
First 3K felt really good and controlled, but then started feeling it in the 4 and 5K mark - managed to kick it the last 500 meters.