Training Log Archive: StijnIn the 7 days ending Apr 16, 2017:
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Saturday Apr 15, 2017 #
7 AM
Road Running race (Two Oceans Ultra) 4:50:55 56.5 km (5:09 / km) +726m 4:50 / km
ahr:169 max:191 shoes: Asics Gel Nimbus 19
Mixed day for me. Set out fairly aggressively to try get a sub-4h30m time, running 4:30/km and trying to pretend it was comfortable ;) Managed to hold the pace for the first flat 28km but then was just not able to hit the required pace on the way up Chappies, so decided to back off a bit and make sure I got the sub-5h Sainsbury medal.
On the way down Chappies, a muscle in my groin, which had been bothering me all morning, got really sore and forced me to start walking/limping downhill :-/ At that point I thought my race was over, but luckily after a km of walking and a bit of a sit-down, tried stretching a bit, which almost miraculously made the pain disappear! Was able to run fairly comfortably after that to get the sub-5, with a bit of run-walking on the remaining hills.
Happy overall with the 16min PB, as the 4h30m was probably a touch optimistic in hindsight.
Placed 838th out of 8,703 finishers.
5km splits:
22:48
22:30
22:48
22:30 (half marathon in 1:35:42)
23:06
24:18
26:42 (up Chappies)
32:06 (incl 4min sit-down & stretch)
27:54 (marathon in 3:28:30)
32:42 (up Constantia Nek)
25:30
TE 5 http://www.movescount.com/moves/move151781773
On the way down Chappies, a muscle in my groin, which had been bothering me all morning, got really sore and forced me to start walking/limping downhill :-/ At that point I thought my race was over, but luckily after a km of walking and a bit of a sit-down, tried stretching a bit, which almost miraculously made the pain disappear! Was able to run fairly comfortably after that to get the sub-5, with a bit of run-walking on the remaining hills.
Happy overall with the 16min PB, as the 4h30m was probably a touch optimistic in hindsight.
Placed 838th out of 8,703 finishers.
5km splits:
22:48
22:30
22:48
22:30 (half marathon in 1:35:42)
23:06
24:18
26:42 (up Chappies)
32:06 (incl 4min sit-down & stretch)
27:54 (marathon in 3:28:30)
32:42 (up Constantia Nek)
25:30
TE 5 http://www.movescount.com/moves/move151781773
Wednesday Apr 12, 2017 #
6 AM
Road Running 21:51 5.0 km (4:22 / km) +35m 4:13 / km
ahr:161 max:183 shoes: Asics Gel Nimbus 19
Last run before Oceans. Kept a comfortable tempo pace - don't think my HR has ever been this low at 4:20/km..
TE 3.3 http://www.movescount.com/moves/move151273031
TE 3.3 http://www.movescount.com/moves/move151273031
Road Running warm up/down 5:40 [3] 1.1 km (5:09 / km) +3m 5:05 / km
ahr:150 max:161 shoes: Asics Gel Nimbus 19
Monday Apr 10, 2017 #
6 AM
Road Running 40:42 8.4 km (4:51 / km) +74m 4:38 / km
ahr:150 max:166 shoes: Asics Gel Nimbus 19
Kept it very easy with low HR so very happy with the cruising pace.
TE 2.9 http://www.movescount.com/moves/move150972443
TE 2.9 http://www.movescount.com/moves/move150972443