Firstly, a 2.5k warm-up followed by some strides. Then 2 laps of the track (in lane 6) to raise the heart-rate to 138 (84% of my maximum). I then run a further 5 'miles' (1,748 metres) of the track at HR138, recording the split time and average heart-rate for each 'mile'.
Something new is the 'Diff 1 and Ave' result. This is the difference in seconds between the first 'mile' and the average of the last 4 'miles'. Mystery Coach tells me the evaluation runs show how a runner is doing in either the distance or speed phases of training. A small 'Diff 1 and Ave' number is usual in the distance phase, while in the speed phase this number is larger.
After looking at the figures, I'm not sure whether I'm going well! I know my speed training is improving. I've been running 300 metre repeats — most recently 7 x 300m in 65.4 seconds with a 1 min 25 sec recovery. More about this in a future post.
I hope everyone has recovered from the Beijing Olympic Games. So many great moments! Both the marathons were incredible, as was Kenenisa Bekele, winning gold in both the 5,000 and 10,000 metres. What a runner!
5 x 1748 metres @ AHR 138 (8.74km)
|Ave last 4||9:01.8||9:27.5||9:31||9:25|
|Diff 1 and Ave||10.8 sec||8.5 sec||12 sec||14 sec|