10-04-2016, 01:21 PM
27k run this week, no cycling.
The race was today. I was hoping to scrape sub 40 & got 38:50 (yipeeeeeeeeeee). I notice the pace in this 10k is faster than I managed in this cycles 5*2k!!!
The race was on a flat course & I had planned to keep the pace just under 4:00. I set-off following a pack of runners doing about a 3:54 pace & it felt comfotable so I stuck with it. I was surprised to find myself catching this pack & passing them and I kept catching & passing people until I hit 8.5k (engine explodes) & then litterally hung on to two runners for the rest of the race. I passed the finish line seeing 39:03 & it wasn't until I'd got home I found out I'd broken 39 for the first time
Lap times are: 03:55,03:52,03:44,03:46,04:00(biggest incline),03:47,03:51,03:54,03:56,03:42
Looking at the heart rate graph my pacing seems poor for the first 13 minutes, it doesn't gradually rise like it does after 13 minutes, it has lots of little peaks & trophs.
So I've converted 38:50 to an expected 5k time of 18:42. So the pace for the 5*2k next week will be 3:50.
No issues from the niggle. Infact I noticed that the niggle was causing me to shorten my stride & increase cadence last month (~180 on fast runs). This month as the niggle has started to go my cadence has dropped again (~170 on fast runs). This could be the reason why I was faster today than in training (i.e. cadence back to normal)?
Thanks for the help in this cycle, your programme is working a treat.
The race was today. I was hoping to scrape sub 40 & got 38:50 (yipeeeeeeeeeee). I notice the pace in this 10k is faster than I managed in this cycles 5*2k!!!
The race was on a flat course & I had planned to keep the pace just under 4:00. I set-off following a pack of runners doing about a 3:54 pace & it felt comfotable so I stuck with it. I was surprised to find myself catching this pack & passing them and I kept catching & passing people until I hit 8.5k (engine explodes) & then litterally hung on to two runners for the rest of the race. I passed the finish line seeing 39:03 & it wasn't until I'd got home I found out I'd broken 39 for the first time
Lap times are: 03:55,03:52,03:44,03:46,04:00(biggest incline),03:47,03:51,03:54,03:56,03:42
Looking at the heart rate graph my pacing seems poor for the first 13 minutes, it doesn't gradually rise like it does after 13 minutes, it has lots of little peaks & trophs.
So I've converted 38:50 to an expected 5k time of 18:42. So the pace for the 5*2k next week will be 3:50.
No issues from the niggle. Infact I noticed that the niggle was causing me to shorten my stride & increase cadence last month (~180 on fast runs). This month as the niggle has started to go my cadence has dropped again (~170 on fast runs). This could be the reason why I was faster today than in training (i.e. cadence back to normal)?
Thanks for the help in this cycle, your programme is working a treat.