18-07-2017, 07:02 PM
Ed, it's not really pace judgement by feel, because I was relying on my watch for pace. The last 1km felt quite hard(5/5 effort almost).
A little update for the past days:
Day 13: 75mins easy run; 12.77km @ 5.52/km avg pace @ 147bpm avg HR @ 21 deg C. Later that day I went for a very easy 42km bike ride @ 82bpm avg HR.
Day 14: 60mins easy run; 10.52km @ 5.42/km avg pace @ 149bpm avg HR @ 28 deg C
Day 15: 10 x 400m session, target pace 3.50/km translated into a 1m32s/400m lap. I also decreased the rest from 60s to 45s because last 400m session felt very easy. Session felt comfortably hard, outside temp was 31 deg C. Breakdown below:
How do you suggest I end this cycle? I mean for Thursday & Saturday. Should I follow the plan normally?
A little update for the past days:
Day 13: 75mins easy run; 12.77km @ 5.52/km avg pace @ 147bpm avg HR @ 21 deg C. Later that day I went for a very easy 42km bike ride @ 82bpm avg HR.
Day 14: 60mins easy run; 10.52km @ 5.42/km avg pace @ 149bpm avg HR @ 28 deg C
Day 15: 10 x 400m session, target pace 3.50/km translated into a 1m32s/400m lap. I also decreased the rest from 60s to 45s because last 400m session felt very easy. Session felt comfortably hard, outside temp was 31 deg C. Breakdown below:
- L1 -> 1m:30s @ 155 bpm avg, with 171 bpm HR max
- R1 -> 45s @ 156 bpm avg
- L2 -> 1m:31s @ 165 bpm avg, with 174 bpm HR max
- R2 -> 45s @ 155 bpm avg
- L3 -> 1m:31s @ 166 bpm avg, with 176 bpm HR max
- R3 -> 45s @ 161 bpm avg
- L4 -> 1m:29s @ 168 bpm avg, with 178 bpm HR max
- R4 -> 45s @ 163 bpm avg
- L5 -> 1m:31s @ 168 bpm avg, with 177 bpm HR max
- R5 -> 45s @ 166 bpm avg
- L6 -> 1m:31s @ 171 bpm avg, with 178 bpm HR max
- R6 -> 45s @ 166 bpm avg
- L7 -> 1m:30s @ 169 bpm avg, with 180 bpm HR max
- R7 -> 45s @ 168 bpm avg
- L8 -> 1m:30s @ 171 bpm avg, with 180 bpm HR max
- R8 -> 45s @ 170 bpm avg
- L9 -> 1m:31s @ 173 bpm avg, with 180 bpm HR max
- R9 -> 45s @ 172 bpm avg
- L10 -> 1m:30s @ 174 bpm avg, with 181 bpm HR max
- R10 -> 45s @ 170 bpm avg
How do you suggest I end this cycle? I mean for Thursday & Saturday. Should I follow the plan normally?