23-10-2014, 11:19 PM
Hi TheEd,
Thanks for the feedback. All your advice is definitely very helpful.
Here's an update on my last few days. I'm heading off for the weekend tonight, so a day off tomorrow and then 60mins easy on Sunday. I'll follow your plan for next week.
Day 9 - Oct 22 - 30 mins easy
30:07 | 4.5k | 6:42/k | 148AHR |
Very windy morning!
Day 10 - Oct 23 - 60 mins easy
60:34 | 8.8k | 6:53/k | 147AHR |
Day 11 - Oct 24 - 5k Paced Run - Aim 22:00
4:23 | 175 |
4:23 | 190 |
4:23 | 195 |
4:22 | 197 |
4:22 | 198 |
Tot 21:53
Very similar result to the last paced run previous cycle. Legs felt a little tired this morning on the paced run. Because of travel plans I wasn't able to have a rest day before the paced run which I think had an affect. I'm happy with the pacing and felt comfortable for the first 3.5k. Had to work harder than I would have liked to maintain pace on last km. Is my pulse rate too high for a paced run?
I felt I could have maintained this for another 2k or so. Don't think I could have maintained for another 5k though. Hopefully freshening up with a lighter week next week will make a difference.
Cheers,
Phil.
Thanks for the feedback. All your advice is definitely very helpful.
Here's an update on my last few days. I'm heading off for the weekend tonight, so a day off tomorrow and then 60mins easy on Sunday. I'll follow your plan for next week.
Day 9 - Oct 22 - 30 mins easy
30:07 | 4.5k | 6:42/k | 148AHR |
Very windy morning!
Day 10 - Oct 23 - 60 mins easy
60:34 | 8.8k | 6:53/k | 147AHR |
Day 11 - Oct 24 - 5k Paced Run - Aim 22:00
4:23 | 175 |
4:23 | 190 |
4:23 | 195 |
4:22 | 197 |
4:22 | 198 |
Tot 21:53
Very similar result to the last paced run previous cycle. Legs felt a little tired this morning on the paced run. Because of travel plans I wasn't able to have a rest day before the paced run which I think had an affect. I'm happy with the pacing and felt comfortable for the first 3.5k. Had to work harder than I would have liked to maintain pace on last km. Is my pulse rate too high for a paced run?
I felt I could have maintained this for another 2k or so. Don't think I could have maintained for another 5k though. Hopefully freshening up with a lighter week next week will make a difference.
Cheers,
Phil.