1, preheating
First, I jog 10 minutes to warm up, and the target heart rate interval is 132- 137. I ran 1.63km, the average pace was 6: 1 1min/km, the average heart rate was 134, and the maximum heart rate was 14 1. This warm-up, I ran into the warm-up heart rate interval, and the highest heart rate was well controlled.
2. Formal training
When the heart rate dropped to 100, I started formal training. The target heart rate range is 142- 147. I ran 10 km in a single race, which took 65 minutes and 38 seconds, with an average pace of 6 minutes and 34 seconds and an average heart rate of 146. The specific data are as follows:
At 1 km, the average pace is 5:56 min/km and the average heart rate is 140.
In the second kilometer, the average pace is 6: 32 minutes/km, and the average heart rate is 143.
In the third kilometer, the average pace is 6: 14 min/km, and the average heart rate is 146.
The fourth kilometer, the average pace is 6: 26 minutes/km, and the average heart rate is 146.
In the fifth kilometer, the average pace is 6: 26 minutes/km, and the average heart rate is 147.
The sixth kilometer, the average pace is 6: 34 min/km, and the average heart rate is 148.
At the seventh kilometer, the average pace was 6:45 minutes/km, and the average heart rate was 147.
The eighth kilometer, the average pace is 6:43 minutes/km, and the average heart rate is 149.
The ninth kilometer, the average pace is 6: 59 min/km, and the average heart rate is 148.
When 10 km, the average pace is 7: 04 min/km and the average heart rate is 147.
3. Summary
The average pace of this training is 6: 34 minutes/km, which is slower than the aerobic pace of the last training 10 second. The performance of this training is much worse than last time. My aerobic foundation is still unstable. 1 km is a little fast, 1 km is fast, and the drop speed difference is great. Pay attention to the pace of 1 km later. 1 km 6 points, 2-9 km 7 points. 10 km is over 7 points.
In this training, the average pace of 1km is 5: 5 1min/km, and the average pace of1km is 7: 04min/km, and the descending speed difference is 73 seconds. The speed of this training is the same as last time. The first two kilometers are still running at the lower limit of aerobic interval, and today's drop speed difference is much larger. 1 km and 2 km, the heart rate difference is 3 points, and the speed drops for 36 seconds. This time, the speed gap is even bigger. I will be slower at 1 km in the future.
The average heart rate 146 and the maximum heart rate 157 in this training. The average heart rate is higher than last time 1 min, and the highest heart rate is 3 points higher than last time. In this training, the average heart rate at the 6th, 8th and 9th kilometers exceeded 147. I can't control this heart rate well.
The recovery rate of heart rate in this training is147-127/10 = 2. The heart rate recovery rate was 2. Sleep quality and sleep time are my biggest concerns now. If you can't guarantee the quality and time of sleep, it's useless to train carefully. With good sleep, training can get twice the result with half the effort. Poor sleep, training can only get twice the result with half the effort.