Pretty Numbers
29th Sep - 5th October 6th - 12th October
Mon 9.5k 48:39 (HR 133 5:07) 681 47:20 (HR 138 4:58) 687
Tue 13k 1:05:58 (HR 141 5:04) 715 1:07:42 (HR 136 5:12) 708
Wed 13k 1:08:55 (HR 134 5:18) 710 1:07:31 (HR 135 5:11) 701
Thu 13k 1:08:19 (HR 132 5:15) 693 1:08:44 (HR 134 5:17) 708
Fri 18k 1:36:28 (HR 138 5:21) 739 1:31:48 (HR 139 5:06) 702
Sat Rest
Sun 25k 2:13:46 (HR 139 5:21) 743 2:11:37 (HR 144 5:15) 758
Week 91.5k
Oct 160k
Year 2546k
The last two weeks I have done the same sessions on the same days. At the moment it is all just low aerobic runs in the 70 - 75% of Max HR zone. The results are a bit up and down. The numbers in red are my own index which I use to compare runs based on (HR * pace). I would expect a slight progressive decrease in values but it has been up and down like this for the last month.
I said I would review my goals at the start of October and given the figures I have abandoned the plan to race a 10k this year. I will now just go into base building for the next four or five months. The new goal is to do at least 400k a month over that period.
Mon 9.5k 48:39 (HR 133 5:07) 681 47:20 (HR 138 4:58) 687
Tue 13k 1:05:58 (HR 141 5:04) 715 1:07:42 (HR 136 5:12) 708
Wed 13k 1:08:55 (HR 134 5:18) 710 1:07:31 (HR 135 5:11) 701
Thu 13k 1:08:19 (HR 132 5:15) 693 1:08:44 (HR 134 5:17) 708
Fri 18k 1:36:28 (HR 138 5:21) 739 1:31:48 (HR 139 5:06) 702
Sat Rest
Sun 25k 2:13:46 (HR 139 5:21) 743 2:11:37 (HR 144 5:15) 758
Week 91.5k
Oct 160k
Year 2546k
The last two weeks I have done the same sessions on the same days. At the moment it is all just low aerobic runs in the 70 - 75% of Max HR zone. The results are a bit up and down. The numbers in red are my own index which I use to compare runs based on (HR * pace). I would expect a slight progressive decrease in values but it has been up and down like this for the last month.
I said I would review my goals at the start of October and given the figures I have abandoned the plan to race a 10k this year. I will now just go into base building for the next four or five months. The new goal is to do at least 400k a month over that period.
posted by Robert Song @ 9:28 pm
3 Comments:
At Wed Oct 15, 10:33:00 pm AEST,
Tesso said…
They do look very pretty in all those different colours :)
At Thu Oct 16, 08:05:00 pm AEST,
Ewen said…
That 40:19 is a pretty good M50 PB anyway.
I was thinking that the HR * pace value needs some adjustment for pace.
I find that it seems easier to get low values on faster runs, and conversely, hard to get low values on the slower runs...
For example, for me, a theoretical 5k on the track:
If I walk it, HR100 * 9:00/km = 900.
If I run easy, HR 120 * 6:00/km = 720.
If I run hard, HR 154 * 4:20/km = 667.
At Fri Oct 17, 08:54:00 am AEST,
Anonymous said…
i'd have to use finger paints to make my numbers look that good.
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