28-07-2015, 04:44 PM
Hi Ed, update on progress. To save you having to hunt around here are my current PB's and Stats.
4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
9 22Jul Rest
10 23Jul 11.12 59:49 5:23 141/172 great run, had a little sprint finish
11 24Jul 5.95 30:40 5:09 149/155 good run
12 25Jul 5.04 21:57 4:21 165/175 this was a PR 5k 21:47, decent run
13 26Jul 10.83 1:01:47 5:42 145/165 ok, but large meal and beers prior.
14 27Jul Rest
15 28Jul 10x400M AVG 0.4km 01:26 3:36 152/165/123 60sec rests
breakdown for 10x400
Lap01 1:35 3:58 132/151/99
Lap02 1:27 3:38 142/158/112
Lap03 1:26 3:35 148/161/118
Lap04 1:27 3:38 149/164/126
Lap05 1:27 3:38 151/164/115
Lap06 1:25 3:33 155/168/124
Lap07 1:25 3:33 155/167/130
Lap08 1:25 3:33 158/170/131
Lap09 1:25 3:33 159/171/130
Lap10 1:24 3:30 159/173/132
No pains, aches, or tiredness this cycle as yet. Yesterday I took an extra day rest instead of a 30min easy, just to be ready for first 10x400m. The 5k PB was a poor strategy running the first 2km @ 4:14 pace then tiring towards the end to a 4th km of 4:31. Given intelligent pacing I think this could have been close to 21:30 which is what I was aiming for and my next unofficial short term goal.
The 10x400m I was a little worried about, but it felt great. My calc's said aim for 95sec, but after the first lap I automatically set into a 1:25ish pace which I felt comfortable at. I was all excited about a final speedy lap, however as the intervals went by the fatigue crept in and by the last lap I was pretty shot but again happy. My "sprint finish's" are now coming down into <3:00 pace, I'm just very slowly increasing the sprint.
So couple of easy runs, the fartlek which I'll aim at 4:20 pace, then the Saturday Race Day. No races here now (normally hot part of year) so either a 4k or 5k on the local track to get a precise time. Then it's a couple of easy days and into a 8 day vacation where I will just be trying to run 5k easy per day.
regards
Nik
4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
9 22Jul Rest
10 23Jul 11.12 59:49 5:23 141/172 great run, had a little sprint finish
11 24Jul 5.95 30:40 5:09 149/155 good run
12 25Jul 5.04 21:57 4:21 165/175 this was a PR 5k 21:47, decent run
13 26Jul 10.83 1:01:47 5:42 145/165 ok, but large meal and beers prior.
14 27Jul Rest
15 28Jul 10x400M AVG 0.4km 01:26 3:36 152/165/123 60sec rests
breakdown for 10x400
Lap01 1:35 3:58 132/151/99
Lap02 1:27 3:38 142/158/112
Lap03 1:26 3:35 148/161/118
Lap04 1:27 3:38 149/164/126
Lap05 1:27 3:38 151/164/115
Lap06 1:25 3:33 155/168/124
Lap07 1:25 3:33 155/167/130
Lap08 1:25 3:33 158/170/131
Lap09 1:25 3:33 159/171/130
Lap10 1:24 3:30 159/173/132
No pains, aches, or tiredness this cycle as yet. Yesterday I took an extra day rest instead of a 30min easy, just to be ready for first 10x400m. The 5k PB was a poor strategy running the first 2km @ 4:14 pace then tiring towards the end to a 4th km of 4:31. Given intelligent pacing I think this could have been close to 21:30 which is what I was aiming for and my next unofficial short term goal.
The 10x400m I was a little worried about, but it felt great. My calc's said aim for 95sec, but after the first lap I automatically set into a 1:25ish pace which I felt comfortable at. I was all excited about a final speedy lap, however as the intervals went by the fatigue crept in and by the last lap I was pretty shot but again happy. My "sprint finish's" are now coming down into <3:00 pace, I'm just very slowly increasing the sprint.
So couple of easy runs, the fartlek which I'll aim at 4:20 pace, then the Saturday Race Day. No races here now (normally hot part of year) so either a 4k or 5k on the local track to get a precise time. Then it's a couple of easy days and into a 8 day vacation where I will just be trying to run 5k easy per day.
regards
Nik