08-07-2017, 02:00 PM
Summary for this week:
* Day 01(Tuesday) - 70min easy; 11.98km @ 5.51min/km @ 148bpm avg HR
* Day 02 - skipped
* Day 03(Thursday) - 5 x 2k; first 2 x 2k @ 4.20/km, the rest @ 4.15/km @ 29-30 dec C. Breakdown:
* Day 4(Friday) - easy 22km bike ride @ 143bpm avg HR
* Day 5(Saturday) - long run... it felt horrible! Target was to run around 22km, temperature was 31 deg C, no shade. I ended up running 18km because I struggled to keep the pulse below 153bpm. Avg pace was 6.31/km; total time 1h:57m; 151bpm avg HR. Last kms were ran above 7min/km, it felt really horrible so I stopped at 18k. Hopefully the next long run will be more enjoyable.
Tomorrow I'll do an easy trail run.
Target pace for the 6 x 1k next week is 4min/km.
P.S. Also check post above.
All the best Ed & have a nice weekend!
* Day 01(Tuesday) - 70min easy; 11.98km @ 5.51min/km @ 148bpm avg HR
* Day 02 - skipped
* Day 03(Thursday) - 5 x 2k; first 2 x 2k @ 4.20/km, the rest @ 4.15/km @ 29-30 dec C. Breakdown:
- 1st 2k; perceived effort 2/5
[INDENT]km1 -> 4m:16s @ 162 bpm avg[/INDENT]
[INDENT]km2 -> 4m:20s @ 171 bpm avg[/INDENT]
- R1 -> 90s; 138 avg bpm and 125bpm right at the start of 2'nd 2k
- 2nd 2k; perceived effort 2/5
[INDENT]km1 -> 4m:20s @ 162 bpm avg[/INDENT]
[INDENT]km2 -> 4m:19s @ 172 bpm avg[/INDENT]
- R2 -> 90s; 143 avg bpm and 127bpm right at the start of 3'rd 2k
- 3rd 2k; perceived effort 3/5
[INDENT]km1 -> 4m:15s @ 167 bpm avg[/INDENT]
[INDENT]km2 -> 4m:14s @ 176 bpm avg[/INDENT]
- R3 -> 90s; 152 avg bpm and 133bpm right at the start of 4'th 2k
- 4th 2k; perceived effort 4/5
[INDENT]km1 -> 4m:16s @ 169 bpm avg[/INDENT]
[INDENT]km2 -> 4m:13s @ 178 bpm avg[/INDENT]
- R4 -> 90s; 156 avg bpm and 136bpm right at the start of 5'th 2k
- 5th 2k; perceived effort 4/5
[INDENT]km1 -> 4m:16s @ 170 bpm avg[/INDENT]
[INDENT]km2 -> 4m:12s @ 179 bpm avg[/INDENT]
* Day 4(Friday) - easy 22km bike ride @ 143bpm avg HR
* Day 5(Saturday) - long run... it felt horrible! Target was to run around 22km, temperature was 31 deg C, no shade. I ended up running 18km because I struggled to keep the pulse below 153bpm. Avg pace was 6.31/km; total time 1h:57m; 151bpm avg HR. Last kms were ran above 7min/km, it felt really horrible so I stopped at 18k. Hopefully the next long run will be more enjoyable.
Tomorrow I'll do an easy trail run.
Target pace for the 6 x 1k next week is 4min/km.
P.S. Also check post above.
All the best Ed & have a nice weekend!