Wed
Just over 1hr 20min of training (with light showers every now and then - enough to fill the shoes up with water by the end)
Venue, usual Grass paddock/ local park area. To cover 600m, requires running around 3 x park grounds (all connected) but the middle ground is 1.6m higher, with a 45degree “hill” leading into it.
Goal was 4 x 600’s - with at least 10-15+ minutes between reps.
1 - 1:37
2 - 1:33
3 - 1:32
4 - 2:01 = lasted to around 500m, then died badly
Heart rate didn’t hit max today - 169. “current max 172”
Max Heart rate a few yrs ago was 183. With lots of Base aerobic, the heart should be Bigger, and now pump more blood per Beat. However, it’s not strong enough to pump Fast, RPM. With the right La+ training, the heart should also become stronger - a Stronger / Larger heart that can pump more blood per beat, and still pump at a fast RPM = some nice fast running in a few months time can/should be forecast.
Also - Maths wise for my 3km event coming up.
3km - 3000m
600m * 5 = 3000
Goal time is 8min 30sec
Goal time per 600m is 1min 42 (1:42)
1st 600m day gave me 1:36 - or a 6sec buffer per 600m, or 30sec buffer over 3km.
Current speed
600m in 1:32 = 10sec buffer per 600m, or 50sec buffer over 3km
Goal
600m in 1:25 = 17sec bufer per 600m or 1min 25 buffer over 3km
Not only does the time show nearly Triple the Buffer reserve - but as the speed increases, the Distance covered is now Over triple the reserve.
A 17sec buffer goal over 600m v’s 6sec buffer from last week = 