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Interesting easy 7 km yesterday. To me now, "easy" is trying to keep the HR at or below 125 BPM. I'd seen on these easy runs last week that I was keeping my heart rate much closer to 122, thus slightly on the slower side. Nothing wrong with that but yesterday I tried to really stick to very close to 125 on most half-K splits.
Overall for the run, 7.43 km in 40:06 for an average pace of 5:24/km (8:41/mile) with an average HR at 123 BPM. HR did spike to 134 at one point but I brought it back down and only averaged 126 in two of the 15 500m splits.
Today's run was a 45 minutes progression that I did a bit differently from my usual way of doing them. I usually start at a fairly easy pace, say 5:45/km, and increase the pace 15 seconds per km every 5 minutes. Today, I decided to work in 1 km increment instead of time, leaving me a longer cooldown at the end. Bascially, I wanted to do 5:45, 5:30, 5:15, 5:00, 4:45, 4:30 and finally 5:15 for the first 7 km and cool down for the remaining time to get me to 45 minutes.
See how it shook up in the attached table...
More important than me being able to hold the different kind of paces, because I know for a fact I can do those paces for longer than one km, is how the heart rate stayed pretty even. I mean I don't remember seeing my HR averaging around 141 (maxing at only 145) when holding a 4:25/km pace (7:07/mile).
That was the last hard workout before Sunday's race. Tomorrow will be a 5 km recovery run and I will rest the legs Saturday...
FM
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