Rest after the 800's was around 2:45 min and 3:45 min after the 1,200's. I always tried to keep the HR above 100 bpm during these periods. Here's what my HR did:
I was overall very pleased with this session. I had no target paces in mind and ran pretty much by feel, keeping the next workout in mind so that I don't overdo things at expense of the following day's run.I still missed today's target... didn't even try to do run the 12.9k @ 4:12/k (8Mi @ 6:45/Mi). Instead I settled for 11.4k @ 4:18/k (7.1 Mi @ 6:56/Mi) which sort of is what's on the plan for Sunday. Taking things a bit slower allowed me at least to do a few miles. At some point I was considering to take a rest day. Let's see how my recovery manages to catch up. Looking at it right now I doubt if I feel like 11.3k @ 4:07/k (7Mi @ 6:38/Mi) tomorrow.
Week 3, We: Track workout + 6.5k @ 4:45/k (4 Mi @ 7:39/Mi) warm up & cool down
Week 3, Th: 11.4k @ 4:18/k (7.1 Mi @ 6:56/Mi) @ 147 avgHR (77%)
1 comments:
Good luck with the 6:38 miles tomorrow. A slightly easier day once in awhile may well be necessary, and I've learned that a day off won't actually kill you.
What I found is that the longer I worked at generally fast aerobic paces, the less I feared the faster days. I say give it awhile and the paces will come down, just like Lydiard said.
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