Wednesday, August 24, 2005
Two good days
Two tough sessions back to back on Tuesday and Wednesday. I have had some niggles with my right foot, so took a rest day on Monday, but the foot held up well during the next two days. Tuesday was a VO2 max session. Had originally planned to do this at Pennant Hills Park, but they were marking the track (a good thing, although hopefully they are more accurate than last time - not one lane was 400m - I had to change lanes mid rep to get the distance right). So headed back to Loretto, where they have a 300m 'track' marked - only one lane and a distinct uphill and downwhill! Was originally annoyed, but it actually worked well, as the pace I was targetting (3:20/km) is exactly 1 minute a lap, making the maths very simple. Altered my 200/400/800/400/200 session to a 300/600/900/600/300 session, which added a bit of distance to the session, but used extended recoveries (300m instead of 200m) to compensate. Did two sets of this, and only slight drift in the times (the last 900 and 600 were about 1 second a lap out). However, the 300s were pretty quick (56,56,57 and a final 300m in 50 seconds), and I felt more comfortable the longer the session went. Will try and do this session every second week, increasing the speed of the floats.
Wednesday saw me head out for a longer steady run (aiming for 20km). Ran the first 10km in 43:26 (first 6km is downhill, so the time is a bit flattering), but worked the second half (41:36, last 6km uphill) and decided to run the half-marathon distance, finshing strongly with a 3:38 last km, for a total time of 1:29:12 . Legs started to feel heavy over the last 4km or so, but running 4 minute kms uphill does that to you.
The longer run has given me the confidence to enter the Sydney Half (although I hope to run about 10 minutes qucker). I will probably not go flat out at the 5km challenge on Saturday, but rather turn it into a threshold session and run it in about 18:30, and hopefully running back in a similar time (with about 5 minutes in between). Looking forward to my 8kmn recovery run tomorrow.
23/08/2005 3:00 pm
Workout Type: Speed - Pace Intervals
Course: Foxglove Oval
Distance: 11
Time: 54:11
Speed: 4:56 min/km
Average HR: 146
Comments: Pyramids - 2 sets of 300/600/900/600/300 @ 3:20/km w 300m jog recov. No need to increase pace, better to increase recovery speed.
Target Pace: VO2 (3:23 min/km )
24/08/2005 4:00 pm
Workout Type: Endurance - Long Endurance
Course: Bobbin Head gates
Distance: 21.1
Time: 1:29:12
Speed: 4:14 min/km
Average HR: 158
Target Pace: Steady (4:20 min/km )
Comments:
<< Home
Can tell you are enjoying running at the moment by the length of your posts and the enthusiasm with which you write. It's good to see!
Post a Comment
<< Home
