First 5k in 25:25.2 Pace of 5:03 per klm. Heart rate avge 138BPM.
Second 5k in 22:37.4 Pace of 4:30 per klm. Heart rate avge 149BPM.
Third 5k in 21:15.7 Pace of 4:15 per klm. Heart rate avge 154BPM.
Third 5k was supposed to be at 4:00 pace. Strong 10knot wind and legs would not allow it.
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2 comments:
Paul
Training looks to be going well. At the moement you are putting in the right training to reach your goal HOWEVER shortly you will come to the taper - we could talk about that but you can spoil all your trianing if the taper is not correct - it is not a time for further endurance running - shortist sharp running is what is needed. Do not be tempted to put in one mor long slow run - IT WILL HAVE NO POSITVE AFFECT IF DONE IN THE LAST THREE WEEKS - in fact it could make you slower on the day because you have not recovered.
If you do the taper correcting you must then have a RACE PLAN - that sets out ACHIEVABLE splits and you must stick to them except if you are feeling good after 33/35km just run as fast as you feel you can but not sooner.
All the best training and proper taper can be ruined in the first 5 ks if you run it at the speed that feels comfortable because for sure it is faster than your goal pace and the energy thatis used will not be recoered in the race by running slow it is lost and for sure you will pay for it atthe end by slowing down or even walking.
So TAPER and RACE PLAN.
ray
I am a bit worried about doing a taper as I feel like at the moment that I need to run all the time.
At least during the taper the Gunn island runners have a 5k race each week so I can stay sharp with racing.
My last 30+k run I intended doing was March 20th 3 weeks out.
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