10-09-2017, 05:16 PM
Hey Ed, summary for this week below.
Day 7 - 33min run; 6.5km @ 5.08/km @ 150bpm avg(plan was to run 1hr but it started raining heavily and I had to return)
Day 8 - 8km paced; 33:56 @ 4.14/km @ 171bpm avg(felt really nice); temp was 21C
Day 10 - 2km; 2x1km; 1km
Day 12 - 5km paced - 20:46 @ 4.09/km @ 179bpm avg @ 28 deg C. I'm not sure why, but this session felt harder than the one on day 8 with the 8km paced... It didn't go as planned...
Day 13 - 40km easy bike ride; 2h:10m @ 120bpm avg hr
Ed, for next week, should I do the normal 400m sessions & the fartlek run on Thursday?
Day 7 - 33min run; 6.5km @ 5.08/km @ 150bpm avg(plan was to run 1hr but it started raining heavily and I had to return)
Day 8 - 8km paced; 33:56 @ 4.14/km @ 171bpm avg(felt really nice); temp was 21C
Day 10 - 2km; 2x1km; 1km
- 2k -> 8m:13s @ 04m:07s/km @ 168 bpm avg, with 177 bpm HR max
- 90s Rest -> 140 bpm avg, with 117 bpm at the end
- 1k -> 03m:57s @ 168 bpm avg, with 177 bpm HR max
- 1min Rest -> 155 bpm avg, with 136 bpm at the end
- 1k -> 03m:55s @ 172 bpm avg, with 179 bpm HR max
- 2min Rest -> 142 bpm avg, with 121 bpm at the end
- 1k -> 03m:32s @ 176 bpm avg, with 186 bpm HR max
Day 12 - 5km paced - 20:46 @ 4.09/km @ 179bpm avg @ 28 deg C. I'm not sure why, but this session felt harder than the one on day 8 with the 8km paced... It didn't go as planned...
Day 13 - 40km easy bike ride; 2h:10m @ 120bpm avg hr
Ed, for next week, should I do the normal 400m sessions & the fartlek run on Thursday?