As mentioned in the Week 12 Summary, this week included a re-test of the 1 Mile and 20 Minute Heart Rate tests I ran at the start of the programme to determine my training zones. I was disappointed with my performances in the initial tests, but can attribute some of the poor performance to the change in running style from heel striking to mid-forefoot striking and the fact that in the 3 months prior to the initial tests I’d dropped the volume and intensity of my runs considerably to try and ease my calves into mid-forefoot running. Anyway, they’re the excuses, reasons and justifications, but the tests were what they were and I’ve trained in the zones prescribed by the results of those tests.
The re-tests have been a different matter entirely. I was blown away by the progress I’ve made over the last 12-13 weeks. My 1 Mile time went from 6:09 in the first test to 5:26 this week and my 20 Minute Heart Rate Test went from covering just 4.63km in the first test to 5.3km this week and my heart rate was the same for both tests!
1 Mile Test Comparison
| This Week | Initial Test | |
|---|---|---|
| Distance | 1.61 km (1 mile) | 1.61 km (1 mile) |
| Time | 00:05:26 hh:mm:ss | 00:06:09 hh:mm:ss |
| Average Pace | 3:23 / km (5:26 / mile) | 3:49 / km (6:09 / mile) |
| Average Heart Rate | 170 bpm | 168 bpm |
| Average Cadence | 212 spm | 206 spm |
| Average Stride Distance | 1.4 m | 1.27 m |
Full comparison on Garmin Connect
20 Minute Heart Rate Test Comparison
| This Week | Initial Test | |
|---|---|---|
| Distance | 5.3 km (3.29 miles) | 4.63 km (2.88 miles) |
| Time | 00:20:00 hh:mm:ss | 00:20:00 hh:mm:ss |
| Average Pace | 3:46 / km (6:04 / mile) | 4:19 / km (6:57 / mile) |
| Average Heart Rate | 170 bpm | 170 bpm |
| Average Cadence | 206 spm | 202 spm |
| Average Stride Distance | 1.29 m | 1.15 m |
Full Comparison on Garmin Connect
I must admit I had doubts about The Cool Impossible training programme – the runs are too slow, the speed intervals are too short, etc. – but it definitely works if you trust in it despite any doubts you may have and just follow the schedule.
Week 13 Stats
| No. Runs | 7 |
| Distance | 29.68 km (18.44 miles) |
| Time | 02:18:13 hh:mm:ss |
| Elevation Gain | 151 m (1647 ft) |
| Average Pace | 4:39 / km (7:30 / mile) |
| Average HR | 143 bpm |
| Average Cadence | 186 spm |
| Calories | 1,534 C |
| Average Distance | 4.24 km (2.63 miles) |
| Longest Run | 8.3 km (5.16 miles) |
Cross Training
- 2 x 1 hour Strength Training
- 1 x 45 mins TRX Class
This post first appeared on Running Kaizen | A Blog About Running And Continua, please read the originial post: here
