Training Log Archive: W

Fast Trax roller-ski intervals with... no one. Le sigh. The plan was to do 22 x 1 minute with 1:15 off at 5k pace. So, pretty fast stuff. Decided to go down the long hill under the Wayne Gretzky bridge, which wasn't bad at all, and then headed out towards the Riverside golf course. Then, somewhere around interval 8-ish, I'm heading down one hill during an interval and one of my rollerskis gets way slower and starts to make a loud noise. I stop, and discover I've blown out the rubber on one of the rear wheels. Thus, at the furthest point out at my ski I have to turn around and wheel back gingerly, at any moment my wheel could come apart competely. In fact, I managed to do 4-5 more intervals, mostly on the uphills and flats, partly double poling on one leg.

With about 150 metres before the parking lot it mostly gave out as the rubber got caught on the fender and bent backwards preventing the wheel from turning at all, which forced a one legged abortation onto the grass.

So..... not the greatest workout. Fortunately I've still got my old old front wheels which will go nicely with my current old front wheels. These rollerskis are now... 7 years old? But they're still awesome. Best purchase ever.

Joined up with a the Kids Run Wild program tonight at Goldbar. Very enthusiastic kids. Possibly a little too much sitting and not enough running. Over the hour I think they totaled around 30 minutes, which I suppose isn't bad.

Rollerski intervals around Rundle. Most exclusive double poling since it was largely flat and we were doing classic. 26 x 20secs w/1:30 rest. Double poling tempo felt good, but that may be because my poles are 10cm too short. Several new blister on hands that appear to be merging with the old ones. Its not attractive.

So I was reading Murray's blog yesterday, and noticed the pace that he does almost all of his workouts, averaging well below 5:00/km. For my long-esque run, I averaged 5:42, over 2:10, while he ran for 2:16 at 4:05 pace. Granted, he marked it as a zone 3 run. But, I also notice that he doesn't really do any zone 1 runs either. Now, I'm a fan of the zone 1 run, BUT, I've also concluded that I could stand to do my zone 1 runs a little bit faster. I went through some old workouts and concluded my easy run pace hovered around 5:30-5:45 pace.

So, I decided that as of today, I'd jack up the speed of the easy run, which means for the next little while I'll be more stringent on Garmin and HR monitor, just to see how it stacks up. Turns out its hard to speed up by 15 secs/km, since I ended up running at 4:53 pace. But, if I compare the HRs, in my long run, I hovered in the low 130s for most of it, running at 5:40, whereas this shorter hour long run at 4:53, I averaged high 130s. I definitely felt like I was working harder, but my HR really doesn't show it.

I'm not sure I necessarily want to do every easy run at 4:50 pace just yet, I need to figure out what 5:00-5:15 feels like so I can start running around that, I think that will be good for the time being.

Garmin here:
http://connect.garmin.com/activity/117344128