Training Log Archive: nthompsonIn the 7 days ending Apr 12, 2009:
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Sunday Apr 12, 2009 #
Running 1:58:05 [3] 25.0 km (4:43 / km)
ahr:150 max:168
15:00 Was aiming for a 150 average. Ran a steady pace, maintaining a very level heart rate. Felt really good compared to yesterday.
Good LSD run.
Surprised how low I managed to keep HR in the heat.
Good LSD run.
Surprised how low I managed to keep HR in the heat.
Saturday Apr 11, 2009 #
Swim 18:24 [3] 1.0 km (18:24 / km)
No major rush, still breathing every third stroke.
No head pains anymore either.
Was swimming ~2min /100m with a lot of effort when I first started swimming.
It's now 1:50/100m, I want to get this down to 1:45 asap
Spent 10min in sauna afterwards. 39degrees in there
No head pains anymore either.
Was swimming ~2min /100m with a lot of effort when I first started swimming.
It's now 1:50/100m, I want to get this down to 1:45 asap
Spent 10min in sauna afterwards. 39degrees in there
Note
I'm starting to take strain while my body adjusts. It's been a month of good training. Must just hang in for another week or 2.
Running 40:47 [3] 5.8 km (7:02 / km)
ahr:146 max:157
Battery really low. Would have like to do fartlek this afternoon but had to listen to my body.
Spent fair amount of time in bed already today.
But must rest up and do the long run tomorrow.
Spent fair amount of time in bed already today.
But must rest up and do the long run tomorrow.
Friday Apr 10, 2009 #
Cycle 1:18:00 [3] 43.7 km (33.6 kph)
Botha - R21 then back.
Spent half the time in time trial position, too many climbs.
Quite a kuk breeze out
Spent half the time in time trial position, too many climbs.
Quite a kuk breeze out
Running 51:00 [3] 11.0 km (4:38 / km)
ahr:152 max:165
Thursday Apr 9, 2009 #
Running 12:30 [5] 4.2 km (2:59 / km)
max:187 slept:8.0 weight:71kg
Speed work
7 x 600m 2min rest
Wanted 7, got 7.
1. 01:44.9
2. 01:46.8
3. 01:43.7
4. 01:49.8 (car pulled in front of me)
5. 01:48.7
6. 01:48.6
7. 01:46.8
Lap 3 - 7 hurt all the same.
If all goes well, same next week but 8 @ 1:48. Week after that 6 @ 1:46
Jogged 3.5k to start of session, it may have been a bit far.
7 x 600m 2min rest
Wanted 7, got 7.
1. 01:44.9
2. 01:46.8
3. 01:43.7
4. 01:49.8 (car pulled in front of me)
5. 01:48.7
6. 01:48.6
7. 01:46.8
Lap 3 - 7 hurt all the same.
If all goes well, same next week but 8 @ 1:48. Week after that 6 @ 1:46
Jogged 3.5k to start of session, it may have been a bit far.
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
Jog to start and back from speed work
Legs felt heavy and fatigued at start from midweek long one.
Think I had better make the effort and move midweek to a morning run, not an evening run to get a 36hr recovery in the legs.
Legs felt heavy and fatigued at start from midweek long one.
Think I had better make the effort and move midweek to a morning run, not an evening run to get a 36hr recovery in the legs.
Wednesday Apr 8, 2009 #
Running 1:29:48 [3] 19.1 km (4:42 / km)
ahr:155 max:173 slept:8.0
Tuesday Apr 7, 2009 #
Running race 18:29 [5] 5.0 km (3:42 / km)
ahr:184 max:194 slept:8.0 weight:71.8kg
Holy Cow! Time trial
Don't know where I pulled the last 2k's from.
1. 3:38
2. 3:52
3. 3:41
4. 3:37
5. 3:41
Will be a while before I will beat this time.
Very light headed afterwards.
Fitness definitely improving, HR actually recovering on the downhill to 181 at <3:30/km
Don't know where I pulled the last 2k's from.
1. 3:38
2. 3:52
3. 3:41
4. 3:37
5. 3:41
Will be a while before I will beat this time.
Very light headed afterwards.
Fitness definitely improving, HR actually recovering on the downhill to 181 at <3:30/km
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Monday Apr 6, 2009 #
Running 38:42 [3] 8.5 km (4:33 / km)
ahr:153 max:167 slept:5.5 weight:71.8kg
7:00 Through Irene
I must double check, but I think my AVE HR and min/km has dropped slightly for the same course
I must double check, but I think my AVE HR and min/km has dropped slightly for the same course
Cycle 46:20 [3] 27.6 km (35.7 kph)
Decided on Ironman for next year this morning.
17:00 Got tri-bars for bike eventually, took them for a test.
Had a good average going >36.5 but traffic and robots caught me.
My saying might be right, "Runners can cycle, but cyclists can't run"
17:00 Got tri-bars for bike eventually, took them for a test.
Had a good average going >36.5 but traffic and robots caught me.
My saying might be right, "Runners can cycle, but cyclists can't run"
Note
Need to increase the running weekly mileage up and include either midweek or weekend LSD