Training Log Archive: fletch

A slightly shorter than normal long run, made shorter still by coming back a different way to normal and accidentally making it back 5 minutes early.
Included 6x1km @10km pace with 1 minute recoveries in the middle... trying to get a feel for 10km pace before the Bridges, as when I run intervals sessions I tend to start each interval too hard, slow down to a pace a bit slower than target and end up with a time that's about right without ever running much time at the desired pace. Unfortunately, then main thing I seemed to learn today is that the pace reading off the watch which i was checking pretty regularly doesn't seem to correspond too well to the km times I ran. At least they were in the right ball park. Will run a longer block at a similar intensity next weekend.

C • Which pace setting do you use? 10

OK - why were some of those HR figures converted into phone numbers... that is weird.

3.7km warm-up and run thrus. Felt a bit sniffly and wheezy, but not too bad by the time I finished warming up. Probably a hangover from mowing the lawns last night, then not showering becuase I was going to run before a later dinner... Serves me right.

3 x 1km, 5 min recoveries. Meant to be 10km pace, 5km pace, flat out.
3:25, 3:18, 2:57, so more like 5km pace, 3km pace, flat out.

Bit disappointed with the flat out time. Hoping to crack 2:55, but haven't run one for 7 years, so getting the pacing right is a little tricky - probably a bit too conservative through the middle.

Lungs were burning terribly and felt very wheezy afterwards

Just for Tooms...

HR at end of rep +30sec +60 sec
162 141 98
169 150 107
177 173 147

HR still climbing at the end of each effort... Have recently had higher max HR on a few intervals sessions and a 5km time trial.

Bluurrrgghhh. Shortened cool down. Tongue felt weird, couldn'r breathe properly. Walked back to car and drove home.

Unintentional rest day, but by 8pm, pizza seemed like a better option that trying to do intervals in the dark. Finally gave up on doing all of my training this week and decided to dump the second bike ride and make sure I did all 3 runs. Means running 2 days in a row, but tomorrow's intervals session is quite short, so will see how we go.

Shuffled sessions around after not fitting in this one yesterday evening so that I didn't have to run or ride 2 days in a row later in the week.

Back to the ol' trusty 5 on 2 off x 7 with a short warm-up and cooldown. As always, felt hard at the time, felt like I'd done nothing very shortly afterwards, but leg-weariness is kicking in already.

Had a little allergy scare in the morning, so was feeling a bit flat and decided to back the session off a bit. Was theoretically 8x 1km @ 10km pace with 200m jog recovery. Ran efforts comfrtably hard. Much quicker on the return (downhill, wind assisted) leg, so listed in pairs
3:54, 3:42
3:50, 3:42
3:48, 3:36 (got a bit carried away chasing down Brian)
3:50, 3:37

If only intervals could feel that easy every time (but still be as fast as it is meant to be)