Sunday, September 25, 2005
Has it been 12 days?
I will do a RunDiary.net drag and drop special to catch up, with some highlights being:
Sunday 25th - A 26km hilly run @ 4:15/km - a completely new pace for me for a long run. Consecutive 5km splits of 21:31/21:26/21:23/21:24/20:53 and a 3:49 last km. A really encouraging bit of feedback on my fitness - running sub 4:10/kms with my HR at 145 is unknown for me. Despite the pace and the hills, finished feeling pretty fresh - could have gone much further.
Thursday 22nd - Despite tanking on Wednesday and pushing this run back a day to fit in a rest day, I managed to put together 13 consecutive sub-4 minute kms whilst feeling comfortable. A great run.
Monday 19th - My first proper interval session - 400m track and spikes! Was aiming to do 8x800m in 2:40, but despite holding back, still averaged 2:35, feeling very comfortable. A hugely encouraging run - I am debating whether to increase my pace, but will probably up my rep distance instead to make this workout harder - 6x1200 scheduled this week.
All in all my training is going really well, although I have thrown in a couple of extra recovery days as a precaution when I am tired or niggley. Unfortunately, in the past when I have felt like this, the wheels have tended to fall off shortly afterwards, hence the caution with recovery days. My next goal is to break 35 minutes for 10km at Homebush on Saturday, something I am quietly confident of doing. A few weeks break from racing to attend to personal commitments, and then onto the track in earnest.
13/09/2005 1:15 pm
Workout Type: Endurance - Short Endurance
Course: Eastern Way
Distance: 9
Time: 42:11
Speed: 4:41 min/km
Average HR: 145
Comments: Easy recovery run - felt really comfortable, with no soreness from Sunday -
Target Pace: Easy (4:37 min/km )
14/09/2005 1:00 pm
Workout Type: Endurance - Medium Endurance
Course: Mt Colah
Distance: 16
Time: 1:08:37
Speed: 4:17 min/km
Average HR: 161
Comments:
Target Pace: Steady (4:20 min/km )
15/09/2005 1:15 pm
Workout Type: Strength - Tempo Intervals
Course: Loretto
Distance: 15
Time: 1:03:37
Speed: 4:14 min/km
Average HR: 158
Comments: Given the strong headwind, this was a good session, with the third rep only straying by 3 sec a km, and the first averaging 3:40. Strong, but a little flat from yesterday's strong run.
Target Pace: Anaerobic Threshold (3:45/km )
16/09/2005 8:45 am
Workout Type: Endurance - Short Endurance
Course: Church Point
Distance: 8
Time: 38:07
Speed: 4:46 min/km
Average HR: 142
Comments: Easy recovery run - felt great.
Target Pace: Easy (4:37 min/km )
18/09/2005
Workout Type: Endurance - Medium Endurance
Course: Pennant Hills Loop+
Distance: 16.16
Time: 1:13:53
Speed: 4:34 min/km
Average HR: 138
Comments: First 12km loop easy, then kicked down a bit over the second shorter loop. Felt fantastic - really easy and the HR really low for such a hilly course.
Target Pace: Easy (4:37 min/km )
19/09/2005 2:30 pm
Workout Type: Speed - Pace Intervals
Course: Pennant Hills Park
Distance: 13
Time: 60:24
Speed: 4:39 min/km
Average HR: 144
Comments: Felt brilliant - running realy within myself, and very comfortably. Walk recoveries helped - will move to jog next time, but still a very encouraging session.
Target Pace: VO2 (3:23 min/km )
20/09/2005 10:30 am
Workout Type: Endurance - Short Endurance
Course: Church Point
Distance: 8
Time: 35:38
Speed: 4:27 min/km
Average HR:
Comments: Easy recovery run - felt fine
Target Pace: Easy (4:37 min/km )
22/09/2005 6:30 am
Workout Type: Endurance - Medium Endurance
Course: Church Point
Distance: 16
Time: 1:04:07
Speed: 4:00 min/km
Average HR:
Comments: 16 with middle 13km at a strong, steady pace. Felt fantastic, with each km under 4:00 pace. A really good run, challenging but controlled and well within myself.
Target Pace: Steady (4:20 min/km )
24/09/2005 7:15 am
Workout Type: Endurance - Short Endurance
Course: Epping Rd
Distance: 7
Time: 33:07
Speed: 4:44 min/km
Average HR: 149
Comments: Easy recovery run - no issues
Target Pace: Steady (4:20 min/km )
25/09/2005 2:15 pm
Workout Type: Endurance - Long Endurance
Course: Epping Rd
Distance: 26
Time: 1:50:39
Speed: 4:15 min/km
Average HR: 149
Comments: A really strong run - 4:15/km over 26 hilly kms is a new level of long running for me.
Target Pace: Steady (4:20 min/km )
