Breaking 21

My 5K test done in the end of the first cycle was a complete success. I ran at the time I wanted: a sub 21min. On Saturday morning I met some friends, who also run, at a bakery store. When they asked my plans for that weekend I said I´d try to run 5k sub 21 for the first time. Saturday was a day off, Sunday night would be my attempt.

I always start any quality session or any trial warming up for 2km at an easy pace. During the warm up I felt that everything was going nice it I would have a great run.

I started and tried to establish a steady pace. First and second kms were nicely done. But since the 2nd km is slightly uphill, I felt it and completed the 3rd a little slower. During the 4th came that feeling that I wouldn´t make. Even considered aborting in the end but I had to struggle against it.

Since the course is 3km long, I knew I would finish the 5th km going slightly uphill (same as 2nd). For a few meters I had to reduce the pace to breathe better in order to keep going. After that, I imagined the finish line and gave the best I could for a last km. Really gladed I did it.

Here´s the splits:

5K test – Night Run 25C

Km|Time|AHR|MHR

01|04:09|159|175
02|04:10|179|184
03|04:16|182|184
04|04:13|184|188
05|04:08|188|193
Tot|20:56|178|185

AHR= Average Heart Rate
MHR= Max Heart Rate


 

6x1k

When I woke up yesterday I wished that later that day, around 8pm, a light rain could come. Why? A warm day was waiting for me and the park would be crowded. Fortunately, my prayers were heard (with a 30min delay), the rain came and I could train without too many people around.

When I woke up yesterday I wished that later that day, around 8pm, a light rain could come. Why? A warm day was waiting for me and the park would be crowded. Fortunately, my prayers were heard (with a 30min delay), the rain came and I could train without too many people around.

 

Rep|Time|AHR|MHR|RHR|mHR

01| 04:21| 169| 179| 157| 140

02| 04:18| 171| 183| 166| 142

03| 04:13| 173| 183| 163| 145

04| 04:13| 177| 184| 169| 144

05| 04:16| 174| 184| 168| 154

06| 04:16| 178| 186| 169| 149

Tot|25:37|174| 183| 165| 146

AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

 

I should be more consistent and don´t let the pace vary that much. Next time I´ll pay more attention to that.

For now this first cycle is going well. My body is adapting to this routine and things will become easier in time.

 

 

 

Speed work is back

Yesterday I had my first quality session of this year. Based on the result of my 4k time-trial, the session would be a 5x2k at 4:25min/km with 90s rest.

I knew it would be tough. After 9 weeks of Off Period and Build Up without any quality session, the first one is always tougher. Add to this a warm week. The temperature during training time is around 27C to 30C. Result: I could run 4 reps.

Rep Time AHR MHR RHR mHR
1 08:46 173 187 161 139
2 08:46 179 187 163 139
3 08:48 182 191 170 146
4 08:51 184 194 170 144
5 00:00 000 000 000 000
Tot 35:11 144 152 133 114


AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

Tomorrow is a 2h long run. Then, Bike ride on Sunday. Cool weekend, right?

 

4k Time-trial

I finally ran the 4k time-trial and achieved a 16:58 time. I was supposed to run last weekend but my cold made me postpone it one week. And because of that, it was a run under not the best conditions. Although I started at 21:30, it was 30C and very low humidity levels. Besides that, the park was crowded yet. I ran the usual course and here´s the splits.

4k time-trial

K Time AHR
1 04:10 168
2 04:15 184
3 04:20 186
4 04:13 188
Tot 16:58 182

 

Not exactly what I hoped for, but it was my best for now.

Based on this time, I think that a 4:25 and 4:15 for the 2000´s and 1000´s would be a good starting point. Let´s see what TheEd has to say.

 

Jan 2012 sum up

And January is gone, not the way I wanted, without running the last four days because of the cold I got over the weekend.

Build up cycle finished and this month I ran 168km and rode my bike for another 160km.

Now that I´m better from this cold I will run tonight an easy 45min and keep my eye on my bpms. Might do the same tomorrow and try the 4k time-trial this weekend.