Sunday, February 06, 2005
A better week
After being laid to waste last Sunday, I took Monday off (actually, there was no way I could have run even if I wanted to), ,and slowly worked my way back into my scheduled program. A very pleasing conclusion to the week. My aim is to train my full program this week, setting up a few months of training better than I have in my life.
Tuesday, 1st February, 2005 - 1:20pm
5km easy - 21:22 (some walking up a steep hill) ave HR 140pbm
With a tough session of 3x7.5 minutes scheduled, I instead went for an easy 5km to get back into things - let me assure you, when you haven't eaten for three days, your body notices it on a 5km run. Ignored my doctors advice, and ate sugary and greasy food afterwards - and never felt better.
Wednesday, 2nd February 2005 - 5:00pm
12km steady - 52:52 ave HR 148pbm
Halfway through my run, the heavens opened, and I enjoyed 6km in a total downpour (which I absolutely love). Still a bit flat, but getting back to my old self.
Thursday, 3rd February 2005 - 7:30am
10km (6km tempo) - 38.37 ave HR153 bpm
Brilliant run - the 6km section was in 19.51, with a 10.24 warmup and 8.33 cooldown. Felt a bit sluggish, but that was probably as I was consciously working the inclines. Last week I run 20:28., so definitely a better session. However, I was coming off a stretch of easy training, so I won't read too much into this improvement (although at one stage a man pulled up his car next to me, and told me he was "very impreessed" - not the usual 'encourgement' I receive from motorists). Don't want this session to get too much faster, as it is meant to be a tempo session.
Friday, 4th February 2005 - 7:45am
10km easy - 44.35 ave HR 141 bpm
Easy recovery run
Saturday 5th February 2005 - 11:30am
Mona Fartlek - 15km 1:00:30 ave HR 152 bpm
a session of 90' on, 90' off x2, 60x4, 30x4, 15x4. Essentially 20 minutes structured fartlek, with 10 minutes of quality. Really happy with the session - did not walk once on the recoveries, and felt strong the whole way (although backing up after the last few 30s and 15s was a challenge). All in all I was really attracted by this session, and will probably do it once a fortnight. Don't want to up pace too much on hard section, but definitely want to increase pace of recovery section, until they are a float at a solid pace.
Sunday 5th February 2005 - 8:45am
22km easy - 1:38:09 ave HR 143
Was catching up with some CoolRunners for breakfast, so ran there the long way. Did Bobbin Head Rd, which is wonderfully flat for about 3km, then downhill for 4.5km, then uphill (and I mean uphill) for another 6km or so. Happy with the whole run - the uphill wasn't a dawdle, but managed to keep the HR in the mid-150's.
75km for the week - and a couple of quality sessions in the mix. Feeling good about my training and can't wait to test my program on the 26th (5km timetrial).
Tuesday, 1st February, 2005 - 1:20pm
5km easy - 21:22 (some walking up a steep hill) ave HR 140pbm
With a tough session of 3x7.5 minutes scheduled, I instead went for an easy 5km to get back into things - let me assure you, when you haven't eaten for three days, your body notices it on a 5km run. Ignored my doctors advice, and ate sugary and greasy food afterwards - and never felt better.
Wednesday, 2nd February 2005 - 5:00pm
12km steady - 52:52 ave HR 148pbm
Halfway through my run, the heavens opened, and I enjoyed 6km in a total downpour (which I absolutely love). Still a bit flat, but getting back to my old self.
Thursday, 3rd February 2005 - 7:30am
10km (6km tempo) - 38.37 ave HR153 bpm
Brilliant run - the 6km section was in 19.51, with a 10.24 warmup and 8.33 cooldown. Felt a bit sluggish, but that was probably as I was consciously working the inclines. Last week I run 20:28., so definitely a better session. However, I was coming off a stretch of easy training, so I won't read too much into this improvement (although at one stage a man pulled up his car next to me, and told me he was "very impreessed" - not the usual 'encourgement' I receive from motorists). Don't want this session to get too much faster, as it is meant to be a tempo session.
Friday, 4th February 2005 - 7:45am
10km easy - 44.35 ave HR 141 bpm
Easy recovery run
Saturday 5th February 2005 - 11:30am
Mona Fartlek - 15km 1:00:30 ave HR 152 bpm
a session of 90' on, 90' off x2, 60x4, 30x4, 15x4. Essentially 20 minutes structured fartlek, with 10 minutes of quality. Really happy with the session - did not walk once on the recoveries, and felt strong the whole way (although backing up after the last few 30s and 15s was a challenge). All in all I was really attracted by this session, and will probably do it once a fortnight. Don't want to up pace too much on hard section, but definitely want to increase pace of recovery section, until they are a float at a solid pace.
Sunday 5th February 2005 - 8:45am
22km easy - 1:38:09 ave HR 143
Was catching up with some CoolRunners for breakfast, so ran there the long way. Did Bobbin Head Rd, which is wonderfully flat for about 3km, then downhill for 4.5km, then uphill (and I mean uphill) for another 6km or so. Happy with the whole run - the uphill wasn't a dawdle, but managed to keep the HR in the mid-150's.
75km for the week - and a couple of quality sessions in the mix. Feeling good about my training and can't wait to test my program on the 26th (5km timetrial).
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I never know what to comment on with runners at your high level, Sparkie! All I can say is I'm very pleased you've had a good week's training & that it continues to be that....forever! LL
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