Training Log Archive: StijnIn the 7 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
2 PM
Hiking 1:30:00 [1] 5.4 km (3.6 kph) +200m
Silvermine Dam to the top of Blackburn Ravine and back with the family. Great view and good leg-loosener.
Saturday Mar 30, 2013 #
6 AM
Road Running race (Two Oceans Ultra) 5:07:35 [4] 56.0 km (5:30 / km) +665m 5:11 / km
shoes: Asics Gel Nimbus 14
Lekker race with an awesome vibe. Quite windy though.. My calf/ankle injury flared up at the 5km mark already - the pain came and went the entire run, sometomes causing a bit of a limp. So I'm happy with the time despite not getting a sub-5. Managed to run all the way to the marathon mark in 3:32 but then walked most of the 4km up Constantia Nek followed by a comfortable 10km run to the finish.
Splits:
3km - 14:40 (only took 12s to cross the start line and run freely from B Batch)
4km - 4:46
5 & 6km - 8:49
7km - 4:32
8 & 9km - 9:06
10, 11 & 12km - 14:07
13 & 14km - 9:33
15km - 4:43 (15km in 1:10:06)
16 & 17km - 9:22
18km - 4:37
19km - 4:20
20km - 5:13 (5km in 23:32; 20km in 1:33:38)
21km - 4:50
22 & 23km - 9:50
24 & 25km - 9:14 (5km in 23:54; 25km in 1:57:32)
26km - 4:59
27km - 4:47
28 & 29km - 10:19
30 & 31km - 11:09 (Little Chappies)
32km - 5:36
33km - 6:29
34km - 6:04 (Big Chappies from 31km-33.5km)
35km - 5:24 (35km in 2:52:19)
36km - 5:33
37km - 5:27
38km - 5:24
39km - 5:18
40km - 5:37 (5km in 27:19; 40km in 3:19:38)
41km - 5:53
42km - 6:04 (42.2km in 3:32:36)
43km - 6:57 (started walking up Constantia Nek at the marathon mark)
44km - 9:46
45km - 10:39 (5km in 40:20; 45km in 3:59:58)
46km - 10:56
47km - 6:46 (started running again at the top of Constantia Nek)
48km - 5:02
49km - 5:15
50km - 5:43 (5km in 33:32; 10km in 1:13:52; 50km in 4:33:30)
51 & 52km - 10:38
53km - 5:22
54km - 6:39
55km - 5:29 (5km in 28:08)
56km - 6:00
Placed 1615th out of 8209 timed runners.
Lessons learned:
- Started too fast - was only 45s behind Jono at the 28km mark and he finished 35mins faster than me. Maybe aim for 5min/km all the way to the marathon mark next time.
- More 30km+ training runs required
- Need to force myself to eat after the 25-30km when I don't feel like it anymore
- Perhaps more hill sessions would help?
Splits:
3km - 14:40 (only took 12s to cross the start line and run freely from B Batch)
4km - 4:46
5 & 6km - 8:49
7km - 4:32
8 & 9km - 9:06
10, 11 & 12km - 14:07
13 & 14km - 9:33
15km - 4:43 (15km in 1:10:06)
16 & 17km - 9:22
18km - 4:37
19km - 4:20
20km - 5:13 (5km in 23:32; 20km in 1:33:38)
21km - 4:50
22 & 23km - 9:50
24 & 25km - 9:14 (5km in 23:54; 25km in 1:57:32)
26km - 4:59
27km - 4:47
28 & 29km - 10:19
30 & 31km - 11:09 (Little Chappies)
32km - 5:36
33km - 6:29
34km - 6:04 (Big Chappies from 31km-33.5km)
35km - 5:24 (35km in 2:52:19)
36km - 5:33
37km - 5:27
38km - 5:24
39km - 5:18
40km - 5:37 (5km in 27:19; 40km in 3:19:38)
41km - 5:53
42km - 6:04 (42.2km in 3:32:36)
43km - 6:57 (started walking up Constantia Nek at the marathon mark)
44km - 9:46
45km - 10:39 (5km in 40:20; 45km in 3:59:58)
46km - 10:56
47km - 6:46 (started running again at the top of Constantia Nek)
48km - 5:02
49km - 5:15
50km - 5:43 (5km in 33:32; 10km in 1:13:52; 50km in 4:33:30)
51 & 52km - 10:38
53km - 5:22
54km - 6:39
55km - 5:29 (5km in 28:08)
56km - 6:00
Placed 1615th out of 8209 timed runners.
Lessons learned:
- Started too fast - was only 45s behind Jono at the 28km mark and he finished 35mins faster than me. Maybe aim for 5min/km all the way to the marathon mark next time.
- More 30km+ training runs required
- Need to force myself to eat after the 25-30km when I don't feel like it anymore
- Perhaps more hill sessions would help?
Wednesday Mar 27, 2013 #
6 PM
Road Running 28:19 [2] 5.8 km (4:53 / km) +45m 4:42 / km
shoes: Asics Gel Nimbus 14
Last run to test out the niggles. Should be manageable - it was always going to hurt anyway. Bring on race day :-)