11 km, in 1:03:13, at 5:45/km; w/ 7km @ 5:13/km avg pace; 157 avg HR .
The plan here was to do 2 slow km warm up, then try hit 7km at 156 HR (LT effort). I clocked my pace, but it was purely for reference, and to educate myself as to where I'm currently at. Went down to the walkway to Passage to do this, lovely bright evening, with a little bit of breeze on the way back.
My LT splits were (/km):
4:58, 5:06, 5:16, 5:14, 5:14, 5:14, 5:19, 5:20.
The first one was ridiculously easy, but my HR soon started to slide up so I had to slow down a little, then settled into a rhythm. The last two were a little tougher, my HR went up slightly, as I decided I wanted to try keep things even. All in all though, I'm pleased. I kept the effort consistent (between 154 and 159, with a long period between 155 and 156). Somewhat strangely, I've taken some confidence from this run, I think mainly because I feel like I'm on track, and in control of my progression from here on in. 157 is towards the lower end of my LT range according to P&D's percentages, while it's a couple of bpm over where I should be running LT at according to Hadd (although technically, he wouldn't have me doing LT for a couple of years .)
While I'm trying to ignore pace, I was a little pleased that that HR didn't have me running 5:50/km splits. As for the splits themselves, I've no idea where the first one came from, as I didn't hare off and send the HR over the target, it took about half a km to get up to 155, but I did feel good running it.
The plan is to repeat this session next week, maybe knocking a couple of bpm off the target, maybe not, and stretching the distance out by 1-1.5km. I'm having it double as my HM session.
Tomorrow is another easy/recovery run, I'll try keep the HR at 135 for it. Saturday is a run with my partner, so no exertion there either, just more easy km. Then Sunday, an LSR of maybe 22-23km, to keep building that endurance. And all of these are going to be nice and slooooooooow...
|Sep||4||22.79 km||43.29 km||1208.67 km|