Monday, September 23, 2013

Statistics summary - since I have reached 'best 5km paace'

I have reached my equal best fitness level for 5km races as of Saturday, 21 September 2013. Last year I hit about the same fitness level on 8 September 2012.

Last year, to get to that peak fitness level and do a 20:00 5km race, I did a total of 973.70 kms, and average pace for those was 10.6km/hr. Not that the pace is completely meaningful.

This year, I did 779kms to get to a fitness level to do 20:17 for the Twilight Bay 5km race. BUT Garmin watch says I did 5.08km's whereas the ParkRun last year was 4.97km's. The average pace is much higher this year too.

Effectively the race on Saturday was average 4:00min/km exactly, and that is marginally better than last years parkRun, and is the best average pace for a 5km race I have done since I beegan recording the races.

This years monthly tally :

Sep 2013              134.54 12.2
Aug 2013              172.04 12.4
Jul 2013              183.50 12.3
Jun 2013              129.35 11.5
May 2013      80.02 11.5
Apr 2013              69.02 11.6
Mar 2013              26.44 11.9

Last year:

Sep 2012              48.04 12.6
Aug 2012             124.15 12.5
Jul 2012             211.95 11.9
Jun 2012            197.44 11.7
May 2012    199.23 10.9
Apr 2012            136.79 10.7
Mar 2012            11.65 10.7
Feb 2012            7.63 4.6
Jan 2012            36.82 4.0

So, I have done about 200km less mileage than last year, but August and September this year have been better than last year.

Last years totals illustrate what I think I know about base fitness quite well. I managed three decent months of mileage 180kms+ in May, June and July. I backed off in August and September because I was hurting again, heels,  and in September after the Bridge to Brisbane I had hurt my right hip.  BUT the base fitness seems to have remained for the rest of August and September, good enough for me to have done the 20:00 ParkRun on September 8. Base fitness is something that - if built on consistent monthly mileage, takes  while to lose

This year I should end up having strung together three months in a row, not quite all 180km/month but close. And it means I should theoretically have my peak due AFTER the end of September.

I should have some faster 5km races ahead if my theory of 'three months consistency means a aerobic capacity improvement'  hold true. It seems to be right in past years so it is something to look forward to for the rest of the year.

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