Wednesday, November 30, 2005
Just some training entries
With the new program, and the rib and hamstring injuries on the mend, it's down to some plain old training details:
Monday 28th November, 2:00pm
9km steady - 37:41 (4:11/km)
Pushed a bit on the first 5km (19:44), but eased up to around 4:25/km over the second half. Have now started finishing all my runs on round numbers of kms, to give a greater cool-down (and to stop me racing over fixed courses).
Tuesday 29th November, 12:30pm
10km with 5x600 - 44:01 (4:24/km)
Warmed up for 3km or so, then did the 600s on grass in barefoot. Loretto have taken the drastic step of replacing their 300m oval with a proper 400m one, although it still has a distinct gradient, and thanks to recent rain, a water jump (plus it is only two lanes).
Felt very comfortable, and did the session easily, which was encouraging as this was the fastest session I have done for a while. Kicked down to about 34 seconds for the last 200m, and the hamstring felt fine, so fingers crossed for Thursday's 8x300m session. Slippery conditions underfoot and the 'uphill' section meant that times weren't super quick, but 1:57,1:58,1:57,1:56,1:53 with only 1 minute recoveries was not too shabby. As these sessions are about working aerobically, I'm happy to keep them on this challenging surface, where times are of secondary importance.
Wednesday 29th November, 5:00pm
11km mixed pace - 46:46 (4:14/km)
After a 1.5km warmup (6:55), I kicked down to 4.5km at half marathon pace - aim 16:50, actual 16:47. This was mostly downhill, so was pretty comforatble (166 ave HR). This was followed by an easy 1.5km (7:44), and then a tougher 1.5km uphill at 10km race pace - aim 5:15, actual 5:24. Finished with a 2km warm-down (9:54). A good session - worked a bit, but still felt pretty fresh afterwards.
Monday 28th November, 2:00pm
9km steady - 37:41 (4:11/km)
Pushed a bit on the first 5km (19:44), but eased up to around 4:25/km over the second half. Have now started finishing all my runs on round numbers of kms, to give a greater cool-down (and to stop me racing over fixed courses).
Tuesday 29th November, 12:30pm
10km with 5x600 - 44:01 (4:24/km)
Warmed up for 3km or so, then did the 600s on grass in barefoot. Loretto have taken the drastic step of replacing their 300m oval with a proper 400m one, although it still has a distinct gradient, and thanks to recent rain, a water jump (plus it is only two lanes).
Felt very comfortable, and did the session easily, which was encouraging as this was the fastest session I have done for a while. Kicked down to about 34 seconds for the last 200m, and the hamstring felt fine, so fingers crossed for Thursday's 8x300m session. Slippery conditions underfoot and the 'uphill' section meant that times weren't super quick, but 1:57,1:58,1:57,1:56,1:53 with only 1 minute recoveries was not too shabby. As these sessions are about working aerobically, I'm happy to keep them on this challenging surface, where times are of secondary importance.
Wednesday 29th November, 5:00pm
11km mixed pace - 46:46 (4:14/km)
After a 1.5km warmup (6:55), I kicked down to 4.5km at half marathon pace - aim 16:50, actual 16:47. This was mostly downhill, so was pretty comforatble (166 ave HR). This was followed by an easy 1.5km (7:44), and then a tougher 1.5km uphill at 10km race pace - aim 5:15, actual 5:24. Finished with a 2km warm-down (9:54). A good session - worked a bit, but still felt pretty fresh afterwards.
