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.

 

 

 

A nice session for a change

How about a great session after a few days feeling down? This is what happened last night. I had a great quality session, 6x1k at 4:10/km could be completed with all my reps below the target time.

As I went to an event on Monday night and arrived really late at home, I knew I wouldn´t be able to run in the morning and moved the session for later. Temperature was nice, 19C and the park was not too crowded. The only problem was it was dark. They´re repairing the lamp posts (removing the old ones and putting new ones) and some parts were dark enough I had to careful not to stumble with anyone. Besides that, everything went perfect.

Today is off. It was a tiring session and a small pain on my left instep is present. Taking care of it with ice.

May 10th – 6x1k @ 4:10/km – day 08

Rep Time AHR RHR MinHR
01 04:09 172 161 145
02 04:03 177 166 153
03 04:05 177 171 155
04 04:03 179 170 155
05 04:07 175 171 158
06 04:03 181 173 163
Tot 24:30 177 169 155

AHR: average heart rate, RHR: average rest heart rate, MinHR: lowest heart rate during rest

Fast and hungry

My 1k session last night was a great one. It all started after a regular day at my work, no extra hours there and arriving home early enough for the training session later that day.

I wasn´t feeling too tired and decided to go and see how it would be. The only problem was a I hadn´t eaten properly during the afternoon and the past busy days didn´t allow me to go to the supermarket.

With not too much in the tank I left home. Warm up was nice, 11 minutes at easy pace. Quick stop to sip water, adjust the watch, concentrate and go!

The session started really good. First, second, third and fourth reps were faster than programmed pace. But I started feeling hungry (yes, at the end of 4th rep I could really eat something!) and without energy. Of course I was getting tired, but I´d certainly keep that pace if I had eaten properly.

I still want to see how I´ll behave on my 5k session this Saturday. The 4:15/km pace seems plausible now. Keeping fingers crossed!

Apr 19th – 6x1k @ 4:10/km – day 9
Night Run
Temp:21C

Rep|Time|AHR|RHR|MinHR
01|04:04|168|158|140
02|04:07|177|168|147
03|04:05|177|170|153
04|04:04|180|178|159
05|04:10|178|???|155 (HR monitor lost its signal, took me extra 10s during rest to fix it)
06|04:10|184|178|162
Tot|24:40|177|170|

AHR: Average Heart Rate; RHR: Average Rest Heart Rate; MinHR: Min Heart Rate during rest

Sub 45min – Cycle 03 – Week 02

Today I startet week 02 of my third sub 45min cycle of this year. This is a short cycle because I have a half marathon next Sunday.

This morning I had the 6x1km session, at 4:10/km with 60s rest. It was a tough session, as my rest heart rate doesn´t go down as fast as it should.

Apr 5th – 6x1k @4:10/km – day 08

Rep Time AHR RHR MinHR
01 04:11 164 160 141
02 04:05 179 168 148
03 04:09 177 173 158
04 04:10 179 175 163
05 04:10 179 176 168
06 04:08 183 177 168
Tot 24:53 177 172
AHR: Average Heart Rate; RHR: Average Rest Heart Rate; MinHR: Min Heart Rate during rest

The rest of the week will be very easy.

Apr 6th – 1h easy – day 09

Apr 7th – 30-40 min with the last 15 min at half marathon race pace – day 10

Apr 8th – 6x1min – day 11

Apr 9th – OFF – day 12

Apr 10th – RACE – day 13

updated: TheEd suggested a change on day 10.

My thread on Time to Run.

Another sign of progress (6x1k session)

After the great session I had last Thursday (5x2k) I knew (I hoped) this session would be great. And I was right.

This time I was going 10 seconds per km faster on this second cycle. Six reps of 1k at 4:10/km with 60 seconds rest. I also hoped my heart rate monitor would work properly (last time it gave me strange readings on my rest average heart rate RHR).

The first and second reps were fine. They never gave me any trouble. I could find the pace and went steady most of the time. The third and fourth it’s when you start feeling tired. Then you still have two more to go. Here’s the challenge. It’s when I tell myself I have to keep going because these two reps will make all the difference. That’s how I go through this session. This time, I felt it easier than the last one.

Feb 22nd – 6x1k @4:10/km – day 08

Rep Time AHR RHR
01 04:10 167 159
02 04:08 177 169
03 04:08 179 172
04 04:08 181 175
05 04:10 181 178
06 04:10 184 178
Total 24:54 178 172
The Heart Rate readings are average.