I don't know if I have told you before but I have an evil inner self ... it's the one that says "oh this is fun" to things that you shouldn't be doing. Well Trixie came out to play today on my long slow run.
Yesterdays run was 5K in under 45mins ... ave pace 14:29mm I believe doing 5R:2W. Today I do 70 mins of 3R:2W and do 5.1m which is an ave pace of 13:43mm in fact my 1st mile was the slowest at almost 15mm and my last mile was the fastest at 12:36! Whoops!
Sunday I tried to keep all my runs to 12-12:30mm today they were all between 11-12mm unless a hill was involved and sometimes there were chunks or running under 11mm. Infact Trixie was happily doing a similar pace throught the run with the 1st mile being the slowest. Also when Trixie looked at her watch in the last run set she saw she was running at sub 11mm pace then saw only 90secs to go and thought "Oh what the hell I have a 15mins cool down walk ahead I'll go play". At which point Trixie then did the remaining 90s all at under 10mm pace and even dropped to 8:30mm at one point! Maybe it's time the tready pace started to increase to get revenge on naughty Trixie and make her go back and hide in the depths of my mind!
It was fun though!
HR maxed at 187 (apart from the last 90s!) and dropped to 150 or below on all walk breaks even after Trixie played silly sods!
Now I'm off for a nice bath to freshen up and to chill - I may then be able to get up in time for a pre-work swim tomorrow!!
Yesterdays run was 5K in under 45mins ... ave pace 14:29mm I believe doing 5R:2W. Today I do 70 mins of 3R:2W and do 5.1m which is an ave pace of 13:43mm in fact my 1st mile was the slowest at almost 15mm and my last mile was the fastest at 12:36! Whoops!
Sunday I tried to keep all my runs to 12-12:30mm today they were all between 11-12mm unless a hill was involved and sometimes there were chunks or running under 11mm. Infact Trixie was happily doing a similar pace throught the run with the 1st mile being the slowest. Also when Trixie looked at her watch in the last run set she saw she was running at sub 11mm pace then saw only 90secs to go and thought "Oh what the hell I have a 15mins cool down walk ahead I'll go play". At which point Trixie then did the remaining 90s all at under 10mm pace and even dropped to 8:30mm at one point! Maybe it's time the tready pace started to increase to get revenge on naughty Trixie and make her go back and hide in the depths of my mind!
It was fun though!
HR maxed at 187 (apart from the last 90s!) and dropped to 150 or below on all walk breaks even after Trixie played silly sods!
Now I'm off for a nice bath to freshen up and to chill - I may then be able to get up in time for a pre-work swim tomorrow!!
Comments
Dunno - just thinking aloud.
lets see what the next couple of weeks bring
speedwork sunday will be a good indicator too!
Do you have the heart rate for the different periods - would be interesting to see what it was doing during the recovery periods - i.e. what it was when you started running again