Training Log Archive: PsubaIn the 7 days ending Mar 25, 2018:
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Sunday Mar 25, 2018 #
Running long (HR control) 2:23:51 25.01 km (5:45 / km) +124m 5:37 / km
ahr:138 max:147 shoes: adidas adizero Boston 6 EN
At times felt like the jacket was too hot, except where the sun was gone and wind was coming. Ah well.
My left sole has started to hurt at about 20.5km but I kinda went through that and it started to subside at around 24km - I note it to see in the future if this is to do with the shoes.
Saturday Mar 24, 2018 #
Running warm up/down 7:51 1.41 km (5:33 / km) +7m 5:26 / km
ahr:149 max:165 shoes: adidas terrex Agravic
Running tempo 21:48 5.0 km (4:22 / km) +2m 4:21 / km
ahr:171 max:185 shoes: adidas terrex Agravic
Given the relay in the evening, I wasn't sure but I thought since this was a pacing event I will be trying to run a sub-20 again.
So I stuck with the 20 min pacer initially, but as the right tighs started to be hurting again and the HR was a bit too high for my liking for the pace, at about 2.5km I eased up and let it go in favour of preserving myself for the evening.
I did push a bit more towards the end to get back under 22m just for pride.
I suspect I messed up a little my legs with the low amount of training this week, so probably need to be back upping the training again.
Running warm up/down 8:28 1.37 km (6:11 / km)
ahr:141 max:148 shoes: adidas terrex Agravic
Running warm up/down 4:04 0.54 km (7:35 / km) +2m 7:27 / km
ahr:140 max:155 shoes: VJ iRock 2016
Urban Orienteering race 41:42 ** 8.43 km (4:57 / km) +53m 4:48 / km
ahr:169 max:176 spiked:24/24c shoes: VJ iRock 2016
Won the relay (yaaay), but 1 min behind on my leg from the best time.
http://southampton-orienteers.org.uk/event/2018/03...
Didn't really make any notable mistakes, except for very small ones - overran a junction as I was working the map once so had to take the longer route - my my count that cost me about 15s, then I was slower in the last section in the dark in the park than I could have been. I did not feel like I had to push that much in the end, to be fair I wasn't considering the SLOW team as our challenger (in hindsight I probably should not have been that complacent). It's not like I was taking it easy, but I wasn't giving 100% in that last loop. This probably cost me the headlamp that the generous sponsors have donated to the fastest leg runners. I can console myself with the 10 years age difference and that I wasn't wearing a Team Danmark outfit I guess :)
Thursday Mar 22, 2018 #
Running (HR control) 1:04:29 10.86 km (5:56 / km) +65m 5:46 / km
ahr:139 max:169 shoes: Adidas Supernova Glide
Listening to dance music which is unusual for me, it made it difficult to keep the HR steady as the rhythm slowed down/went up often.
Bit of fun anyway.
Not sure if the shoes are now "going off" but right knee/legs starting to be hurting towards the end so probably need to retire the shoes.
Tuesday Mar 20, 2018 #
Cycling warm up/down (Commute) 26:50 6.9 km (15.4 kph) +19m
ahr:132 max:151
Running intervals 36:48 6.46 km (5:42 / km)
ahr:143 max:177 shoes: adidas adizero Boston 6 EN
Only Jason, Dale, Gav and Becca there. Where is everyone?
Sessions still too short for me, but I didn't lengthen it this time to catch up with the "gang" afterwards.
I surprised myself though - I aimed to do the 4 loops with tempo/fast/tempo/fast approach so I thought I will be doing something like 4:30-4:00-4:30-4:00.
But when I set off on the first fast, I was surprised to see the pace on my watch 3/4 of the way through, ended up with a PB for 1k at 3:32 - this with the sharp turns of the circuit, not actually giving 100% and feeling good all the way. Then for the next interval I was slowing down thinking I was going to do 4:30 but ended up around 4:05 with a relaxed run - to be fair Jason and Gavin here were pushing so I simply didn't want to be behind, but still FELT like a slower effort. Then I did the next one again pushing sorta 90% and did that about 3:40. And I could have gone on with this for a while if the training didn't end.
Probably a combination of the new training regime starting to pay off, the 2 rest days, and the new shoes??? Anyways, something seems to be going well. Will need to make this pay off in some races though.
Cycling warm up/down 9:10 1.9 km (12.4 kph) +8m
ahr:131 max:151
Cycling (Commute) 22:51 6.4 km (16.8 kph)
ahr:127 max:147