Week of April 28, 2014

1st Half Week
10 x 100m Sprints
- recovery is walk back to start line
 
2nd Half Week
5k @ 90% 5k TT pace
- Ideally performed on same course as 5k TT

P + (P x (1 – E)) = G
P = fastest time for the distance, convert to seconds
E = desired effort level in decimal form (90% = .90)
G = goal time in seconds
(EX: 90% of 10k TT pace.  If 10k TT pace = 48 minutes and desired effort = 90% then the goal pace will be: 2,880 + (2,880 x .10) = 3,168 seconds= 52.8 minute 10k)

 

  2 comments for “Week of April 28, 2014

  1. Dan P.
    April 28, 2014 at 5:54 pm

    Did 2nd half work 1st. Hammies felt heavy from Oly Clinic on Sunday and 1 round of Badger this morning, so I didn’t want to sprint.

    5k @ 90% TT pace should have been 25:15 according to the equation.
    Tried to keep it that slow, but ended up with a time of 24:33.
    I’m pretty happy with that pacing.

  2. eric
    May 3, 2014 at 10:17 am

    90% 5k: 21:25 (goal pace: 21:49)

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