Had a 2 x 3k @ threshold followed by 1k @ 3:35-3:40 session planned but I warmed up really well with my HR hovering around just 115. The only issue I had was my left knee was a bit sore from possibly yesterday's Vaporfly 2 trial or maybe just too much garden work? In any case it didn't get any worse during warm up and disappeared mostly. Also, the muscle soreness in my calves from the 25 x 200m @ 39s on Tuesday at the track was mostly gone and I knew from that that I had the speed in the legs (that's 3:15 pace).
All things considered it felt like 3:40s (i.e. the 11:00 #breaking50 target) would be too conservative given I was doing 3:45s for 5k and I'm fitter now than then IMO so I figured I'd start out around 17 kph pace (i.e. 3:32s). The first K went pretty fast and my HR was only 165 by the end of the first K which I did in 3:32 (according to Zwift anyway). Definitely started getting hard in the 2nd K and I was counting down to half way / 1500m (which I didn't even bother looking at the time) but I saw my pace was now sub 3:30 (i.e. the treadmill was speeding up). Decided to knock off 0.2 kph from the speed to be sure I didn't blow and pace dropped out again to 3:35 or so. Held that treadmill speed to the end but the measured speed crept back up to 3:30s by the end. Thought about bumping speed up with 400m to go but I knew I was going to easily hit the 3k goal and also the 2k goal of 7:07 so decided not to overdo it. HR was well over 170 now and I was working hard for sure. Maxxed out at 177 bpm. Blimey. Anyway, did the 3k in 10:34-10:35 and the 2k in 7:02-7:03. Zwift had the Ks at 3:32, 3:31, 3:30 but it truncates and Strava et al have them at 3:33, 3:32 and 3:31. Onto the mile and 1500m now!
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AuthorHi, I'm trying to get within 50% of the men's WR for all running distances 400m to HM. Sounds easy doesn't it ... Archives
June 2021
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