During the rest week, I decided to build in a coopers test as this is one of the only oppertunities that we will have before the end of February to run one. [Previous Coopers Test was the 2nd December 2006]. We ran it at the ÖTB track in Salzburg - weather was warm (as usual for this winter).
In the end the entire training was excellent.
Total Time : 80 minutes
Total Dist : 17.4 km
Far too much for a rest week :)
Road Running warm up/down 10:50  2.2 km (4:55 / km)
ahr:138 max:159 shoes: Asics Trabuca
Warm up before the coopers test.
Track (Coopers Test) 12:00  3.15 km (3:49 / km)
ahr:172 max:186 shoes: Asics Trabuca
Ran as hard as possible. Goal was to try and not let Warti lap me, and I also knew that he needed 9 laps to bet his PB, so I guess 8 laps was my ultimate goal. No luck, started way to slow, ended well though (and Warti caught me 30s before the end)
1km - 3:58 (171/160)
2km - 3:52 (177/175)
3km - 3:44 (185/180)
150m - 30s (186/186)
I must say I hit the goal of my coopers test - to run as hard as I could and finish strong. Just didn't go as far as I wanted :( As can be seen from my max, I'm way off my best!
Coopers Test Results and ALL TIME LIST can be found here :
Road Running warm up/down 6:00  1.0 km (6:00 / km)
shoes: Asics Trabuca
Easy two and a bit laps between Coopers Test and the Tempo run.
Tempo Run tempo (10 km test) 44:55  10.0 km (4:30 / km)
ahr:168 max:174 shoes: Asics Trabuca
Decided to run a 10 km tempo run at medium (DL2) speed. I was hoping at the beginning of the week for about 4 - 4:15 km, but I knew this was not on the program, so I started and was hoping to feel my way round. 4:30's felt quite good, and heart rate was about right so I decided to stick with that - did a very good test I think.
1 km - 4:31 (165/153)
2 km - 4:28 (167/168)
3 km - 4:30 (170/168)
4 km - 4:30 (170/169)
5 km - 4:31 (169/170)
6 km - 4:30 (170/170)
7 km - 4:29 (171/171)
8 km - 4:31 (171/171)
9 km - 4:27 (172/172)
10 km - 4:30 (172/172)
As can be seen by the fact that my heart rate stayed almost constant from KM 6 on, shows that I really hit the point of the exercise. I'm very happy with this although the time is a bit slow.
Road Running warm up/down 5:00  1.0 km (5:00 / km)
ahr:147 max:154 shoes: Asics Trabuca
Just an easy 2 laps cool down - felt a bit shattered.