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Training Log: Super

In the last 7 days:

activity # timemileskm+m
  Running2 4:22:04 29.18(8:59) 46.96(5:35) 12
  Bike commute1 20:00
  Total3 4:42:04 29.18 46.96 12
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Tuesday May 21 #

Bike commute 20:00 [3]

Total for the day. Not intense but here it is anyhow.

Monday May 20 #

8 AM

Running 2:23:20 [3] 21.84 km (6:34 / km) +12m 6:33 / km
ahr:133 max:167 shoes: Saucony Peregrine 6

Dorchester field and mill pond loops. In what can only be explained as an Act of Dog the trip to, around and back from the lovely mill pond by Bens home field is seven km. So I did three of those on the hour in the gong show style.

The trail is nice easy single track. Reminiscent of south shore trail before it slid off into cootes paradise and got closed.

What’s fun about this style of running is being able to have snacks every hour. Had a hash brown and a tims breakfast sandwich over the duration.

Saturday May 18 #

8 AM

Running 17:23 [3] 2.89 km (6:01 / km)
ahr:137 max:157 shoes: Asics Fuji racers

Easy warm up. Just made it back in time for the start.

Perfect weather for a race.

Running race 1:33:39 [3] 21.17 km (4:25 / km)
ahr:172 max:184 shoes: Asics Fuji racers

This is where the kids say lol.

With a couple of months of base in me and zero speed work I wasn’t sure how to approach a half marathon. The race itself wasn’t consequential so it became a test of gear, nutrition and execution of a pace plan.

Added long compression socks to the racing flats and that was pretty great. Will use again.

Had another go at the maurten which still was a tad barfy but manageable and provided reliable energy until about 18k. That’s where I think the wheels came off a bit.

Pace plan was to hold 4:25 (BQ pace) for the first ten k, shift down to 4:20 for the next 5 and then down to 4:15 for the next five and then try to speed up for the final 1100m.

4:25 was not a problem.

Swayed around the 4:20’s a bit more and never hit a 4:15. Instead I slowed down and then died at about 18. (I am writing this without looking at the splits, so it’s my best recollection).

The plan would have wound up about 1:32, so I lost 90 seconds or so in the latter portion of the race.

Instructive and productive. I’m not in love with logging s 1:33 half but I think I understand why I’m there. The one thing I said I didn’t want to do was average marathon pace with a meltdown at the end. Oops.

Running 7:42 [3] 1.06 km (7:15 / km)
ahr:128 max:137 shoes: Asics Fuji racers

Soooo not into this. Cool down was supposed to be longer.

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