harryp3 - 🏃 My Running Log | 11/04 | Inverted-Pyramid 10km

Apr 11 || 10.07 km || 0:45:48 || 4:32 min/km || BEST SPLIT KM || FASTEST PACE || 0m Climbed


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@harryp3's Activity Notes:

3 weeks on Sunday and I'll be running the Southampton Marathon, so I really don't have much time for any rest after my race last Sunday. Today was a hard workout, heading out on a 10km loop at tempo for 3km, running 4km at a steady-pace, and then back to tempo for the final 3km. Mostly it went to plan, but I did blow up a little bit in the second of the two big hills as my legs just felt so, so heavy and I was really straining my calves pushing myself up the hill. And the final mile was intended to be a flat-out sprint, but about halfway into it I just had nothing left so had to ease up.

On a positive note, my GPS actually connected before the run today and it gave me split times as it normally would. If I'm honest, I actually quite liked pacing my race by feel, and I've decided that for my 32km (20 mile) longer run in the lead up to Southampton, I'll do the same (switching my watch to display only distance and HR).


exhaust:

You have uploaded 34 running activities, and 4 of them have been of similar distances (within 10 percent)! Here are your 5-fastest running activities of a similar distance:

  • 🏃 My Running Log | 19/03 | 10.5km - 10.785km @ 4:20 min/km pace.
  • 🏃 My Running Log | 14/03 | 10km - 10.174km @ 4:28 min/km pace.
  • 🏃 My Running Log | 11/04 | Inverted-Pyramid 10km - 10.07km @ 4:32 min/km pace.
  • 🏃 My Running Log | 14/02 - 10.257km @ 4:52 min/km pace.

Over these 4 similar activities, you have travelled approximately 41.29 kms at an average pace of roughly 4:33 min/km!

Looks like you went a bit faster than usual this time! Nice work!

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mstafford:

The 3k-tempo/4k-steady/3k-tempo was the pyramid portion? yeah? I'd be keen to hear a bit more about this kind of workout.. Would "tempo" be a faster pace than "steady-pace"? I'm trying to figure out how to better structure my running training. (Though, it would probably be helpful to focus more on running, and less on cycling and climbing at the same time...).

Kinda fired up to hear that you're going to intentionally pace by 'feel' on your long run coming up. I get frustrated sometimes with all the different gadgets and widgets that I pay attention to when I'm running. Nice to get back to basics.

nice work

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harryp3:

Tempo is a pretty fast pace (but not your fastest), for me it's somewhere around 4:15/km. By steady pace, I just mean something that's still pretty quick but relatively comfortable over longer distances, around 4:30/km ish. There's a handy tool on Strava that shows me my Pace Distributions based on my fastest race times, but I'm a lot fitter than I actually thought I was (hopefully I'll be able to show that tomorrow at Parkrun as I'm aiming for a sub-19 minute 5k).

When I refer to an inverted pyramid, it just means that I set out at my peak paces, purposefully slowed down in the middle of the run, and then sped up in the latter stages. I often do pyramid workouts (which is just the opposite), but with two segments at peak paces, I find inverted pyramids are more challenging and offer a better workout.

You can sort of see what I mean from this chart...

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steem-plus:

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runningproject:

Does not matter how unfitted you are, just gently start running.... @runningproject quote sumorunner.gif

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rmsbodybuilding:

Great run.

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