Training Log Archive: PsubaIn the 7 days ending May 22, 2016:
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Sunday May 22, 2016 #
Running (Surveying) 1:09:16 7.19 km (9:38 / km) +75m 9:09 / km
ahr:131 max:160 shoes: Saucony Excursion TR8
Saturday May 21, 2016 #
Running warm up/down 5:23 0.98 km (5:29 / km) +2m 5:26 / km
ahr:147 max:156 shoes: Saucony Excursion TR8
Running tempo (Parkrun) 21:09 5.0 km (4:14 / km) +11m 4:11 / km
ahr:170 max:184 shoes: Saucony Excursion TR8
Aimed to run at 166HR, someway through the middle it dipped above 170 but did not have the strength to run slower to get it back down.
Did push the last half km just to see what pace I could do.
Running warm up/down 5:09 0.94 km (5:29 / km) +1m 5:27 / km
ahr:148 max:158 shoes: Saucony Excursion TR8
Friday May 20, 2016 #
Running intervals (Moov) 43:57 7.71 km (5:42 / km) +5m 5:41 / km
ahr:146 max:179 shoes: Saucony Excursion TR8
Let's see if this will help me improve. Trying out the Moov app & trainer gadget that measures all kinds of running dynamics.
Started at level 19 then lowered the target to level 17 - but probably level 16 is my level currently.
This meant intervals of just over 400m roughly, paces:
3:38, 25,21,25,22,35,30,39,25,36
Spari schedule would have been 15x200m as last time, but that seems too strong for me as yet... hopefully consistently running with this will get me to a level where those will make sense to do.
Thursday May 19, 2016 #
Running warm up/down 2:00 0.45 km (4:26 / km)
ahr:146 max:153
Running long (Cadence adjustment) 1:25:21 16.84 km (5:04 / km) +78m 4:57 / km
ahr:160 max:174
In fact I struggled to get going, but after a couple of pauses for stretching I ploughed on not accepting that my body just can't cooperate. I know that I had the core training to at least do something. It happened after about 6km in. So quite far out by that point and so the plan changed midway though - I did go out to the tip of Hengistbury Head with reasonable pace finally for this type of sesion (4:15ish).
At this point 9km in the run, the storm descended. I had to turn back and the wind threw sand in my face. Then in threw water in my face. Then, as I fought my way up to Hengistbury Head top, it started to try and throw me off the path. I did not let it, so instead of generating pace, at this point my effort was used up fighting the headwind.
Before the storm, I planned to do all zig-zags back to Fishermans Walk, but given the strong wind, I gave this up and ran on the cliff tops, so that I can avoid eating more of the sand blown in my face from the beach that I would likely get running on the promenade between zig-zags.
Tuesday May 17, 2016 #
Running intervals (Wessex 1k reps - summer) 1:10:12 13.32 km (5:16 / km) +202m 4:54 / km
ahr:157 max:180 shoes: Saucony Excursion TR8
So normal run would have been 4x terrain trail 1k reps, I did 6.
I did lace the right shoe different this time to avoid aggrevating the inflammation - seems to have worked so far (fingers crossed), the only problem is that lacing would not work in an orienteering race as my shoes would roll away when contouring.
Out with Becca, Becca, Gavin, Dale, Ian, Kay, Julie, Tim, Roger. Managed to run opposite them apart from rep 1, as I messed up the direction changes on the 2nd, then I was getting to the point where I was ahead of them by 1 rep and hence always were just going the opposite way round.
Rep 1k effort times were
4:08, 08, 02, 11, 28, 19 (on the 5th I had to stop to let them pass on a narrow passage).
Not bad for a trail 1k with about 20m climb in it, although I am glad I did 6 because I was starting to fade on the uphill sections from the 4th rep.
Monday May 16, 2016 #
Note
(rest day)