Monday, January 31, 2005
New training program
As mentioned in my last post, I have moved to a new program starting this week. let's see how it goes:
Monday 24th January 2005, 12:15pm
10km easy, 44.11, Ave HR 146
After a tough weekend, this was always going to be a struggle, but ran within myself, although not as easily as usual.
Tuesday 25th January 2005, 7:30am
15km - 4x5 minutes hard, 2 min recov., 20 min WU/CD
A tough session, as I ran on grass that undulated, so had to work a bit harder. Was managing 2 laps of Loretto, which some claim to be 800m a lap, but I think 750m might have been closer to the mark. Still, 1500m in 5 minutes is nothing to complain about. really had to hang on for the last one, but that's what this sort of training is for.
Wednesday 26th January 2005, 7.30am
16km easy, 1:11.10, Ave HR 151 bpm
Yesterdays session left me a bit flat, but this was a fairly good run anyway.
Thursday 27th January 2005, 7:30am
10km, w/ 6km tempo, 39.47, Ave HR 151
Really flew through the tempo section - sub 3:40/km. Felt fantastic, a great session. Nice to run a sub 40 10km in training!
Friday 28th January 2005
Off
Achillles was a bit sore, so I took a rest day today, although I was jumping out of my skin to train.
Saturday 29th January 2005, 8:00am
8 x 1min on/1 min off.
20 min WU/CD
Was off-colour before my run, but thought nothing of it. First intervals way too fast - almost 400m. Dropped back pace, and finished session OK, although wasn't blown away by my performance (had to break interval 7 into 2x30 seconds).
Sunday 29th January 2005
Off
Got back from Saturday's run, and promptly put myself to bed. Got up to take my wife out to dinner for her birthday, and then spent the next 36 hours flat on my back with severe gastro. I have never been knocked about like this ever! I think it had already started before my interval session yesterday, and that is what took the physical toll on me (although the three glasses of wine and the tempura tuna and slow roasted pork belly might have been contributing factors :->). Frustrating not to be able to do the full program for the week, but these things happen.
All in all, despite the end of week illness, I was really happy with the new program. Only walked the recoveries of my intervals, and I will focus on improving the pace of the recoveries before upping the speed over the next few weeks. Am planning to do a 5km race late February, and another mid March to gauge the impact of my program.
Week summary:
Runs: 5
Distance: 66 km
Time: 4 hours, 38 minutes
Monday 24th January 2005, 12:15pm
10km easy, 44.11, Ave HR 146
After a tough weekend, this was always going to be a struggle, but ran within myself, although not as easily as usual.
Tuesday 25th January 2005, 7:30am
15km - 4x5 minutes hard, 2 min recov., 20 min WU/CD
A tough session, as I ran on grass that undulated, so had to work a bit harder. Was managing 2 laps of Loretto, which some claim to be 800m a lap, but I think 750m might have been closer to the mark. Still, 1500m in 5 minutes is nothing to complain about. really had to hang on for the last one, but that's what this sort of training is for.
Wednesday 26th January 2005, 7.30am
16km easy, 1:11.10, Ave HR 151 bpm
Yesterdays session left me a bit flat, but this was a fairly good run anyway.
Thursday 27th January 2005, 7:30am
10km, w/ 6km tempo, 39.47, Ave HR 151
Really flew through the tempo section - sub 3:40/km. Felt fantastic, a great session. Nice to run a sub 40 10km in training!
Friday 28th January 2005
Off
Achillles was a bit sore, so I took a rest day today, although I was jumping out of my skin to train.
Saturday 29th January 2005, 8:00am
8 x 1min on/1 min off.
20 min WU/CD
Was off-colour before my run, but thought nothing of it. First intervals way too fast - almost 400m. Dropped back pace, and finished session OK, although wasn't blown away by my performance (had to break interval 7 into 2x30 seconds).
Sunday 29th January 2005
Off
Got back from Saturday's run, and promptly put myself to bed. Got up to take my wife out to dinner for her birthday, and then spent the next 36 hours flat on my back with severe gastro. I have never been knocked about like this ever! I think it had already started before my interval session yesterday, and that is what took the physical toll on me (although the three glasses of wine and the tempura tuna and slow roasted pork belly might have been contributing factors :->). Frustrating not to be able to do the full program for the week, but these things happen.
All in all, despite the end of week illness, I was really happy with the new program. Only walked the recoveries of my intervals, and I will focus on improving the pace of the recoveries before upping the speed over the next few weeks. Am planning to do a 5km race late February, and another mid March to gauge the impact of my program.
Week summary:
Runs: 5
Distance: 66 km
Time: 4 hours, 38 minutes
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Sorry you had to spoil all that hard work plus a dinner out with an upset tummie, Sparkie! OK now? LL
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