Running test # 2
Today I ran another running test in Liikuntamylly in Myllypuro, Helsinki.
The results are the following ones:
HB 150: Time 10:40 => 4:26 min/km (Average HB 149 - Kcal 117 - Max HB 157)
HB 160: Time 10:20 => 4:18 min/km (Average HB 159 - Kcal 126 - Max HB 165)
HB 170: Time 09:28 => 3:57 min/km (Average HB 170 - Kcal 126 - Max HB 177)
The results when I did the test last time were:
150 hb: time 12:47 = 5:20/km (average final hb 149)
160 hb: time 11:19 = 4:42/km (average final hb 158)
170 hb: time 10:21 = 4:19/km (average final hb 169)
From here we can see that in the lowest HB I have taken the time down by 2 minutes!!! That is quite unbelievable. It results straight from running a lot of kms under my LT. This also shows that I should be able to do much better in the marathon which is to be ran under the LT. My marathon goals (3:30:00) pace is 4:59 so my pace at HB 150 is already under this. This just means that I should be able to run 3:30:00 marathon with HB under 150!
The results with the higher HBs have also increased by 1 minutes which is also pretty good! However if I would like to develop my speed with the shorter distances I should run also speed / power trainings which I haven't done that much lately. My program has been focusing on running at a steady pace long kms.
That's about it for now. It feels good to see that I have reached something by running 5 times/week!
The results are the following ones:
HB 150: Time 10:40 => 4:26 min/km (Average HB 149 - Kcal 117 - Max HB 157)
HB 160: Time 10:20 => 4:18 min/km (Average HB 159 - Kcal 126 - Max HB 165)
HB 170: Time 09:28 => 3:57 min/km (Average HB 170 - Kcal 126 - Max HB 177)
The results when I did the test last time were:
150 hb: time 12:47 = 5:20/km (average final hb 149)
160 hb: time 11:19 = 4:42/km (average final hb 158)
170 hb: time 10:21 = 4:19/km (average final hb 169)
From here we can see that in the lowest HB I have taken the time down by 2 minutes!!! That is quite unbelievable. It results straight from running a lot of kms under my LT. This also shows that I should be able to do much better in the marathon which is to be ran under the LT. My marathon goals (3:30:00) pace is 4:59 so my pace at HB 150 is already under this. This just means that I should be able to run 3:30:00 marathon with HB under 150!
The results with the higher HBs have also increased by 1 minutes which is also pretty good! However if I would like to develop my speed with the shorter distances I should run also speed / power trainings which I haven't done that much lately. My program has been focusing on running at a steady pace long kms.
That's about it for now. It feels good to see that I have reached something by running 5 times/week!
posted by Jouni at 10:13 AM
3 Comments:
nice figures :) i have also begun running for real..running 2 times a week - it's enough for me since i haven't run so often the last months, though the condition is quite good..
in waiting of the spring and summer.. :)
Hello bro,
I've also started my 6 month training hell, running 4 times per week. The goal is Helsinki City on the 16th of August. Push me luck.
Great improvement!
What is your HR in the marathons normally? More than 150? I think you will run a very respectable time for the marathon this year.
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