Training Log Archive: Roger GIn the 7 days ending Sep 25, 2011:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 25, 2011 #
Event: Berlin Marathon 2011
8 AM
Running 2:21:34 [4] 22.64 mi (6:15 / mi) +60m 6:12 / mi
9 AM
Running 2:58:38 [4] 42.2 km (4:14 / km)
Berlin Marathon
No idea how this was going to go on the start line, having been ill
all week.
Calf tightened after 8km and thought it was game over. stopped and went to the loo and massaged at 16km but didn't really help.
After half way felt pretty ropey and decided to pull back a bit on pace. Calf wasn't really getting worse, but sore all the way.
With 10 km to go the aimed had moved to break 3 hours, and knew I had a bit of spare time, which was a good job considering pace and pain.
With 2km to go the three hour pace men nipped in front which helped to inspire a bit more pace and make sure.
Edinburgh 2.59.38, London 3.00.35, Berlin 2:58.38 - consistent but still think I can go quicker
But 5 years on from Edinburgh broke PB by 51 seconds so have to be very happy.
Split time of day time diff min/km km/h
5 km 09:20:39 00:20:08 20:08 04:02 14.90
10 km 09:41:00 00:40:29 20:21 04:05 14.75
15 km 10:01:49 01:01:17 20:48 04:10 14.42
20 km 10:22:13 01:21:42 20:25 04:05 14.70
Halb 10:26:42 01:26:11 04:29 04:06 14.69
25 km 10:43:11 01:42:40 16:29 04:14 14.20
30 km 11:04:46 02:04:15 21:35 04:19 13.90
35 km 11:26:34 02:26:03 21:48 04:22 13.76
40 km 11:49:37 02:49:05 23:02 04:37 13.02
Finish 11:59:09 02:58:38 09:33 04:21 13.81
No idea how this was going to go on the start line, having been ill
all week.
Calf tightened after 8km and thought it was game over. stopped and went to the loo and massaged at 16km but didn't really help.
After half way felt pretty ropey and decided to pull back a bit on pace. Calf wasn't really getting worse, but sore all the way.
With 10 km to go the aimed had moved to break 3 hours, and knew I had a bit of spare time, which was a good job considering pace and pain.
With 2km to go the three hour pace men nipped in front which helped to inspire a bit more pace and make sure.
Edinburgh 2.59.38, London 3.00.35, Berlin 2:58.38 - consistent but still think I can go quicker
But 5 years on from Edinburgh broke PB by 51 seconds so have to be very happy.
Split time of day time diff min/km km/h
5 km 09:20:39 00:20:08 20:08 04:02 14.90
10 km 09:41:00 00:40:29 20:21 04:05 14.75
15 km 10:01:49 01:01:17 20:48 04:10 14.42
20 km 10:22:13 01:21:42 20:25 04:05 14.70
Halb 10:26:42 01:26:11 04:29 04:06 14.69
25 km 10:43:11 01:42:40 16:29 04:14 14.20
30 km 11:04:46 02:04:15 21:35 04:19 13.90
35 km 11:26:34 02:26:03 21:48 04:22 13.76
40 km 11:49:37 02:49:05 23:02 04:37 13.02
Finish 11:59:09 02:58:38 09:33 04:21 13.81
Saturday Sep 24, 2011 #
9 AM
Running 30:00 [3]
jog / strides before the big day - cold much better but still a bit of a cough
Friday Sep 23, 2011 #
Note
(sick)
cold getting better