Training Log Archive: roarIn the 1 days ending May 11, 2013:
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Saturday May 11, 2013 #
9 AM
Running (road) warm up/down 9:37 1.75 km (5:29 / km) +2m 5:27 / km
ahr:134 max:163 shoes: Asics Gel 1170
Had decided I would do the parkrun today, just to see how fast I actually am. Warm up with some strides.
Running (road) race 20:34 5.0 km (4:07 / km)
ahr:172 max:183 shoes: Asics Gel 1170
5k Edinburgh Parkrun. I was hoping to go sub 20 but I had no real idea of how easy that may or may not be. HR graph looks really odd for some bits, there were definitely no times I took huge rests.
1st k: It was an out and back course, with the wind on the way back. Started off at a what felt like a relaxed enough pace knowing I would have to work into the wind later. Still went through the first k in 3:51 and thought it might be a bit fast.
2nd: Decided to continue relaxed enough and was kinda by myself, a bit back from the group in front. 4:02, so closer to desired pace but I was going to have to pick it up a little.
3rd: That was around in a loop and was 1/3 with the wind, 1/3 perpendicular, 1/3 into it. I pushed a bit harder at the start of it to try and get onto someones shoulder so the windy bit might be easier. Some guy flew past me and then slowed right down so he was no use. One more guy came passed and I tried to hang onto him but he got like a 5m gap on me turning into the wind. 4:02 again, I just ran a 3k PB :)
4th: Now I felt the wind proper. Tried to dig in, lungs were getting tired, keeping the guy at 5m. 4:15, not good, but only 10 seconds off so I can pick it up in the last k.
5th: No I can't. Trying hard now but nothing is happening. Guy starts to drift away from me. I picked the 2nd guy in front and said I'll catch him. Didn't make any progress towards him for a while. I lost any chance of doing 20 in the first 500m of this k. For the last 400 though two guys came up behind me and we fought for the end. Managed to catch the fella I was aiming for and held one of the others off for the line, but only just. 4:19
So 20:34 in the end, a PB and my best AP vdot ever, but not massively happy. Probably could have been faster with more rest in the week before and less wind. Nice to have an idea of how fast I can run at least. Looking at the HR I could maybe push harder too.
1st k: It was an out and back course, with the wind on the way back. Started off at a what felt like a relaxed enough pace knowing I would have to work into the wind later. Still went through the first k in 3:51 and thought it might be a bit fast.
2nd: Decided to continue relaxed enough and was kinda by myself, a bit back from the group in front. 4:02, so closer to desired pace but I was going to have to pick it up a little.
3rd: That was around in a loop and was 1/3 with the wind, 1/3 perpendicular, 1/3 into it. I pushed a bit harder at the start of it to try and get onto someones shoulder so the windy bit might be easier. Some guy flew past me and then slowed right down so he was no use. One more guy came passed and I tried to hang onto him but he got like a 5m gap on me turning into the wind. 4:02 again, I just ran a 3k PB :)
4th: Now I felt the wind proper. Tried to dig in, lungs were getting tired, keeping the guy at 5m. 4:15, not good, but only 10 seconds off so I can pick it up in the last k.
5th: No I can't. Trying hard now but nothing is happening. Guy starts to drift away from me. I picked the 2nd guy in front and said I'll catch him. Didn't make any progress towards him for a while. I lost any chance of doing 20 in the first 500m of this k. For the last 400 though two guys came up behind me and we fought for the end. Managed to catch the fella I was aiming for and held one of the others off for the line, but only just. 4:19
So 20:34 in the end, a PB and my best AP vdot ever, but not massively happy. Probably could have been faster with more rest in the week before and less wind. Nice to have an idea of how fast I can run at least. Looking at the HR I could maybe push harder too.
Running (road) warm up/down 14:11 2.31 km (6:09 / km) +5m 6:05 / km
ahr:133 max:141 shoes: Asics Gel 1170
Jog with Alison and Gina