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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 01:23:04 pm »11-05-26
Run -- 12.69k, 1:01:13
Notes
fast (sub 16 5k guy) friend in town, so we met up for a run. Slow jogged to the meeting place then we went 4:50>4:30 pace for the remainder. config on intervals says that by HR that was z2 the whole time (140s and 150), and pace has it z2/3. neat. when we met up last year it was like 30s/km slower and i was in the 170s most of the time. training, eh! we also did one rep up a massive hill which did spike me into the 170s, heh, but all good.
this'll replace the tuesday session for the 'quality' early in the week. might add some strides tmrw, too. plenty of time still to get into the fresh zone for sunday.
oh, since i had to travel to the meeting point, i ripped a caffeinated gel. gotta say, that's pretty great. normally weekday morning running feels slow and crap. might try to do that, or some cheaper equivalent, more regularly before weekday sessions going forward. feel like i might be leaving gains on the table by letting quality of workouts sleep due to not being fully awake yet.
Run -- 12.69k, 1:01:13
Notes
fast (sub 16 5k guy) friend in town, so we met up for a run. Slow jogged to the meeting place then we went 4:50>4:30 pace for the remainder. config on intervals says that by HR that was z2 the whole time (140s and 150), and pace has it z2/3. neat. when we met up last year it was like 30s/km slower and i was in the 170s most of the time. training, eh! we also did one rep up a massive hill which did spike me into the 170s, heh, but all good.
this'll replace the tuesday session for the 'quality' early in the week. might add some strides tmrw, too. plenty of time still to get into the fresh zone for sunday.
oh, since i had to travel to the meeting point, i ripped a caffeinated gel. gotta say, that's pretty great. normally weekday morning running feels slow and crap. might try to do that, or some cheaper equivalent, more regularly before weekday sessions going forward. feel like i might be leaving gains on the table by letting quality of workouts sleep due to not being fully awake yet.
RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.
