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Aug 2007
2:18pm, 1 Aug 2007
1,937 posts
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Diogenes
Left my HR strap at home today by accident so did a tempo run by pace instead.
2k warm up at 10m per mile pace
4k at 7m/m pace (which I would say is my 5k pace)
2k warm down at 9:30
5 miles in 41 minutes overall
Estimated AHR 165 82%, MHR 182 94%
I had planned to do a fartlek starting with the 1st km after my warm-up being at 5m/km pace but I found that I was running nearer 4m/km so kept it there and decided to do that for 2k, eventually kept it up for 4. I might have been able to do the 5th although I was starting to tie-up towards the end of the 4th k and didn't want to overdo things
The frustrating thing (aprt from not having my HR strap) was that I had set my watch to use km as units but for some reason the autolap was still lapping in miles. It would have been nice to have seen the km splits.
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Aug 2007
3:08pm, 1 Aug 2007
1,986 posts
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Red Tomato
sounds like a fast session diogenes.
on my polar if i change units, it also changes the lap measurement to 1.6km, you have to change the lap measurement as well, dont know if yours is the same.
its hot out there today, my heart rate was high and pace was slow!
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Aug 2007
10:02pm, 1 Aug 2007
627 posts
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eL Bee!
Nice gentle 13 miles at 66% Average tonight
And have entered Leicester Marathon as a training/pacing run
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Aug 2007
10:05pm, 1 Aug 2007
688 posts
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Badger
blimey. training for what? running to the moon?
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Aug 2007
10:15pm, 1 Aug 2007
628 posts
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eL Bee!
LOL Badger
nope - someone I know is after a 3:45 marathon, and it's 2 weeks after Berlin - so I thought I'd potter round it with them
Mid term training goal is a quick FLM - and a 100k event next July.
So yes - running to the moon it is
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Aug 2007
10:14am, 2 Aug 2007
1,239 posts
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hellen
so she resisted and entered lecester then!!
I havnt entered yet but am doing it. Will enter nearer the time as I have paid out too much already in race fees then been injured. there is still plenty of space so no rush
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Aug 2007
11:20am, 2 Aug 2007
813 posts
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Girlie
MP run today avg pace 10:15, avg HR 79%.
I'm happy with that as, although still a little high, last time I ran it quicker, but HR avg 87%, so I may be improving?
It felt comfortable, and I feel more confident about hte race, that I should be able to maintain that pace or a little slower for quite a long way.
Back to sub 70% at week, just a short run as it is dropback week this week!
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Aug 2007
11:31am, 2 Aug 2007
1,240 posts
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hellen
well done girlie, it is good to beable to run a bit faster and stil feel confident that you can keep it going for some time.
how was the calf? how long was the MP bit (I think you said you were going to do 5km) , if you are not going to do intervals and your calf was OK you should perhaps try increasing the MP part of your run by a few mins each time
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Aug 2007
11:33am, 2 Aug 2007
778 posts
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jude
weird run this morning - not done anything much for couple of weeks as been bit poorly and house move has added alot of stress.
Still - 65% run at 10.09 pace for 5k which is fast/low HR for me.... it took ages to get going as I was still asleep for at least a mile and it felt terrible - could hardly breath! I was sure it would be about 80% by the time I was finished. odd.... any suggestions?!?
(sorry Girlie - the last 2 weeks have been a bit carp so I haven't risen to your 5k challenge - am evaluating my life/training/work balance at mo to see what I can sustain)
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Aug 2007
11:58am, 2 Aug 2007
814 posts
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Girlie
Hellen- yes it was 5k again. might increase by 1k next time. still cautious about what speed my calf can take. I'm on a roll o0f 3 good runs this week, so hoping that can continue!
Jude- no probs, glad to hear you're out running though, and thanks for giving me the boot up the butt to move out of my comfort zone.
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