24-09-2017, 06:34 PM
Hey Ed,
Hope you're doing well.
I decided to start a new cycle this week, so here's the summary:
Day 1 - 45min easy; 7.87km @ 5.43/km @ 145bpm
Day 2 - 45min easy; 7.96km @ 5.39/km @ 147bpm
Day 3 - 5x2k session - wanted to adjust to the race pace I ran last weekend(4.10/km) so I planned to run the first 2x2km at 4.15/km and the last 3x2km at 4.10/km. I'd say it turned out to be a solid session, breakdown below:
Day 4 & 5 were rest days, couldn't run on day 5, was a bit busy.
Day 6 - long run, I planned to do a 2hr run, but unfortunately I hadn't hydrated properly on days 4 & 5, so pulse was high & pace was low...
I ended up running 85mins, 14km @ 6.02/km @ 151bpm
Hope you're doing well.
I decided to start a new cycle this week, so here's the summary:
Day 1 - 45min easy; 7.87km @ 5.43/km @ 145bpm
Day 2 - 45min easy; 7.96km @ 5.39/km @ 147bpm
Day 3 - 5x2k session - wanted to adjust to the race pace I ran last weekend(4.10/km) so I planned to run the first 2x2km at 4.15/km and the last 3x2km at 4.10/km. I'd say it turned out to be a solid session, breakdown below:
- 1st 2k; perceived effort 2/5
[INDENT]8m:29s @ 166 bpm avg & 173 bpm max[/INDENT]
- R1 -> 90s; 135 avg bpm and 111 bpm right at the start of 2'nd 2k
- 2nd 2k; perceived effort 2/5
[INDENT]8m:29s @ 167 bpm avg & 175 bpm max[/INDENT]
- R2 -> 90s; 137 avg bpm and 119 bpm right at the start of 3'rd 2k
- 3rd 2k; perceived effort 3/5
[INDENT]8m:21s @ 171 bpm avg & 177 bpm max[/INDENT]
- R3 -> 90s; 149 avg bpm and 128 bpm right at the start of 4'th 2k
- 4th 2k; perceived effort 4.5/5
[INDENT]8m:18s @ 171 bpm avg & 178 bpm max[/INDENT]
- R4 -> 90s; 147 avg bpm and 134 bpm right at the start of 5'th 2k
- 5th 2k; perceived effort 4/5
[INDENT]8m:20s @ 172 bpm avg & 178 bpm ax[/INDENT]
- R5 -> 90s; 148 avg bpm and 123 bpm at the end
Day 4 & 5 were rest days, couldn't run on day 5, was a bit busy.
Day 6 - long run, I planned to do a 2hr run, but unfortunately I hadn't hydrated properly on days 4 & 5, so pulse was high & pace was low...
I ended up running 85mins, 14km @ 6.02/km @ 151bpm