Tuesday, December 28, 2004
Training over Christmas
I managed to get through the Christmas period with only one run falling by the wayside. I was planning to do my long run Christmas Eve, but work and family commitments meant getting out the door was not going to happen (without my Christmas stocking ending up on the street).
Saturday 25th December, 7.30 am
16km general endurance - 1:07:05. Ave HR 147
A cool Christmas day. Plenty of babysitters at home and a long session of washing up the previous night allowed for a longer run this morning (presents were posponed till Louis got up from his morning nap). Eased the first half downhill and then worked a bit coming back home. Felt strong, but day off previous day was probably the main reason.
Sunday 26th December, 7.30 am
10km recovery - 43:23. Ave HR 135
Felt really easy, HR down in the 120s on flats and downhills.
Total mileage for week - 74km
Monday 27th December, 7.30am
5km race, 12km total
Flat accurate 5km race around 'the Bay'. Felt sluggish in the first km, but went through in 3:08, so can't complain about speed. Dropped back to 3:20's for the next 2 kms, which was my target pace, but lost my pace in the fourth km (3:35), and didn't push enough at the finish (last km in 3:25). 16:51 total time, which can't complain about, given that the entire race was an aerobic effort, but know I could have gone 16:30 with a bit more mental toughness. I won't be doing anything to address my 5km performance, but will be interested to see what the increased mileage does to my performance next time out. Did a 2km warmup before hand and a 5km cool down.
Tuesday 28th December
8.00am - 10km recovery, 43.59. Ave HR 137
2.30pm - 6km recovery, 25.39. Ave HR 139
My first twice a day for over a year (the Pfitzinger program has a couple of twice a dayers in it, mostly on recovery days). Both runs felt easy, although on the second run I felt a bit stiff.
Saturday 25th December, 7.30 am
16km general endurance - 1:07:05. Ave HR 147
A cool Christmas day. Plenty of babysitters at home and a long session of washing up the previous night allowed for a longer run this morning (presents were posponed till Louis got up from his morning nap). Eased the first half downhill and then worked a bit coming back home. Felt strong, but day off previous day was probably the main reason.
Sunday 26th December, 7.30 am
10km recovery - 43:23. Ave HR 135
Felt really easy, HR down in the 120s on flats and downhills.
Total mileage for week - 74km
Monday 27th December, 7.30am
5km race, 12km total
Flat accurate 5km race around 'the Bay'. Felt sluggish in the first km, but went through in 3:08, so can't complain about speed. Dropped back to 3:20's for the next 2 kms, which was my target pace, but lost my pace in the fourth km (3:35), and didn't push enough at the finish (last km in 3:25). 16:51 total time, which can't complain about, given that the entire race was an aerobic effort, but know I could have gone 16:30 with a bit more mental toughness. I won't be doing anything to address my 5km performance, but will be interested to see what the increased mileage does to my performance next time out. Did a 2km warmup before hand and a 5km cool down.
Tuesday 28th December
8.00am - 10km recovery, 43.59. Ave HR 137
2.30pm - 6km recovery, 25.39. Ave HR 139
My first twice a day for over a year (the Pfitzinger program has a couple of twice a dayers in it, mostly on recovery days). Both runs felt easy, although on the second run I felt a bit stiff.
