Friday 13th July Base Training
Weight - 74 kg
H.R - 49 bpm
Run - 4.41 pm - Boruta Zgierz track - 9 mile approx - Speed session with 20 min warm up and 20 min cool down. 10 by 1 min at 5.57/ mi pace with 1 min recovery jog.
Time - 1hr 10 min approx
Stats :
Warm up - 2.59 mile Time - 20.50
Av.pace - 8.03/mi
Av.H.R. - 143 bpm
8.10 / 152
8.01 / 135
7.50(pace) / 141
Speed session :
5.37 / 156
9.24 / 147
5.20 / 157
9.21 / 154
5.23 / 156
9.15 / 155
5.41 / 154
9.05 / 153
5.30 / 154
8.54 / 149
5.31 / 152
9.14 / 154
5.24 / 154
10.01 / 155
5.30 / 155
9.13 / 156
5.35 / 152
9.23 / 156
5.08 / 158
9.30 / 150
Cool down - 2.61 mile Time - 20.02
Av. Pace - 7.41
Av.H.R - 151
6.55 / 155
7.47 / 152
8.47(pace) / 145
Comments :
Tooh a while to get warmed up, but once started - flying. Found 5.57 pace a bit slow, so stayed in the 5.20 to 5.40 range. My pacing still way off. Conditions quite warm so brought plenty of water.
Good session.resting HR positive as lower than last week so may be sign of aerobic development.VERY IMPORTANT to keep paces in correct zone so don't start running them any quicker than they should be.The shorter times may lull you into just flogging the session but we are trying to train a specific system so keep them in range.This wil also help with pacing practice.Also looks good as HR actually drops as session went on even at quicker paces...going in right direction
ReplyDeleteAlan, is this session a bit like a fartlek session in that I keep running easy and then move pace up to 5.57 for one minute and then returning to easy pace ?
ReplyDelete