Monday, August 22, 2005
So so week
Followed Monday's VO2 session with a 'steady' 15km run on Tuesday. Steady translated to the first 10km in close to 40 minutes, but I wasn't pushing too hard, and think I need a few more solid runs like this under my belt. Downhill and undulating so not far off what I would have run on the flat. Eased off over the last five kms (actually the hills took care of this for me), for a pretty pleasing run.
I was planning a threshold workout for Wednesday (3x3km), but with Tuesday's workout being more hard than easy, I decided to do a recovery run instead, doing 8.5km in about 40 minutes. Heart rate averaged 134, and never broke 145, so this was certainly a good recovery run, although ironically my legs were sorer at the end of this than the previous two days.
Rest day Thursday, and then a steady 11.5km on Friday at about 4:30/km, witht he first 7km at about 4:10km.
I was planning to do the Bankstown Half on Sunday, but some foot soreness forced my to skip Saturday's workout, and a 21.1km fun run was probably not the optimal therapy. Despite Blue Dog's suggestion I could win it, a certain James Harrison showed up and ran about 5 minute faster than i was planning to go, although my target time would have seen me take second comfortably. Still racing is not important at this stage, so I didn't feel too bad about missing it.
Had a longer run on Sunday, and despite feeling fantastic for most of it, ended up hurting a lot at the end, which I wasn't planning for. This pretty much stuffed me for the rest of the day, but gave me the resolve to stick with it for the long term.
16/08/2005 1:15 pm
Workout Type: Endurance - Medium Endurance
Course: St Ives
Distance: 15.2km
Time: 1:04:03
Speed: 4:13 min/km
Average HR: 161
Comments: Pushed a bit, so was surprised to keep HR in low 160s. Hills over the back half were a bit tougher, but a really strong run.
Target Pace: Steady (4:20 min/km )
17/08/2005 1:15 pm
Workout Type: Endurance - Short Endurance
Course: SAN
Distance: 8.25
Time: 40:40
Speed: 4:56 min/km
Average HR: 134
Comments: Easy recovery run - HR much lower than last time - good controlled run
Target Pace: Recovery (5:13 min/km )
19/08/2005 4:32 pm
Workout Type: Endurance - Medium Endurance
Course: Bobbin Head Rd reverse
Distance: 11.3
Time: 50:59
Speed: 4:31 min/km
Average HR: 156
Comments: Worked the first 7km a bit. although not pushed. Eased back over the last 5km in anticipation of race on Sunday
Target Pace: Easy (4:37 min/km )
