| Tuesday, July 7, 2020 | ||
| Run | ||
| Name: Aerobic Run | ||
| Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 3 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:30:00 at 6:14 /km pace. You should complete about 14.4 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 11.3 km - 16.8 km Duration range: 1:17:00 - 1:40:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery | ||
| Planned Distance: 14.40 km Planned Time: 1:30:00 |
Pre Session Comments
The priority is 3 so an important session.. I will tweak it a little as I plan to run at 5.35. A long way of the suggested 6.14 and still faster than the quickest suggested at 5.54. I feel I can do it BUT I am not sure whether I am pushing the pace too much at the start or whether the starting pace for my program was too slow.
Session
Temp: 11 feels 11 with 80 humidity
Resting HR 38
Weight 67
Distance 15k in 1.24.09 @ 5.36
Average HR 133 MaxHR 147
85% spent in range 124 - 143
| Wednesday, July 8, 2020 |
| Run - Fartlek | ||
| Name: Easy Fartlek | ||
| Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 5 RPE: 2 - 6 Heart Rate Min/Max: 105 - 137 Run 1:00:00 at 6:16 /km pace. You should complete about 9.6 kilometers. Include a 5 minute warm-up/cool-down as part of the fartlek duration. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 7.5 km - 11.1 km Duration range: 52:00 - 1:06:00 Pace range: 6:50 /km - 5:55 /km Workout Goal: Aerobic/Alactic Speed Play | ||
| Planned Distance: 9.60 km Planned Time: 1:00:00 | ||
| Pre Session Comments Priority 5 so one of the least important sessions of the week. I know what this type of session is but I never run it. Well not until today. I did what I could running short sharp inclines, longer ones, some 100/150m sprints. A bit of a mixed bag of running. Session Temp: 11 feels 11 with 80 humidity Resting HR 38 Weight 67 Distance 10.85k in 75.27 @ 6.57 Average AHR 109 MaxHR 142 79% spent in range 103 - 123 | ||
| Thursday, July 9, 2020 | ||
| Run | ||
| Name: Aerobic Run | ||
| Description: Lydiard Phase: Aerobic Conditioning Workout Priority: 4 RPE: 3 - 5 Heart Rate Min/Max: 113 - 130 Run 1:40:00 at 6:14 /km pace. You should complete about 15.9 kilometers. If you want to adjust your workout, use the following distance, duration and pace guidelines: Distance range: 12.5 km - 18.7 km Duration range: 1:26:00 - 1:51:00 Pace range: 6:48 /km - 5:54 /km Workout Goal: Aerobic Endurance/Recovery | ||
| Planned Distance: 15.90 km Planned Time: 1:40:00 Pre Session Comments Priority 4 animportant sessions of the week. Plan 15k as close to 5.35 as possible Session Temp: 11 feels 11 with 80 humidity Resting HR 38 Weight 66.8 Distance 15k in 75.51@ 5.43 Average AHR 126 MaxHR 136 72% spent in range 124 - 143 Thursday, July 9, 2020 Rest & recovery day - no run |
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