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Training Log Archive: austrianmike

In the 7 days ending Oct 16, 2014:

activity # timemileskm+m
  Running3 2:30:35 21.06(7:09) 33.89(4:27) 40
  Cycling2 1:10:00
  Orienteering1 1:04:26 7.99(8:04) 12.86(5:01) 30
  Total6 4:45:01 29.05 46.75 70
averages - weight:70kg

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Thursday Oct 16, 2014 #

Note

Stretching x5, rollering, lower calves still an issue
6 PM

Running (Easy) 30:42 [2] 6.38 km (4:49 / km) +10m 4:46 / km
shoes: Nike Free Run

Easy around Wapping, the Tower, to Waitrose (4.21k). Quick shop, the home (2.17k). Low gear, quick cadence. Patter patter. Felt easier than Tuesday

Wednesday Oct 15, 2014 #

Note

Stretching x4, still got sore lower calves
7 PM

Orienteering (New Malden Street O) 1:04:26 [4] 12.86 km (5:01 / km) +30m 4:57 / km
shoes: Pure Cadence 3

Effectively a long fartlek training session. Not fussed about the time. Hit the training objective, although my legs were quite sore from around halfway and I was than usually overall (particularly in that second half). Not quite recovered yet

Tuesday Oct 14, 2014 #

Note

Rollering, Stretching x4
Lower calves are still very stiff and sore
7 PM

Running (Easy) 31:16 [2] 6.41 km (4:53 / km) +10m 4:50 / km
shoes: Nike Free Run

Lower calves (particularly left) are still sore. Easy recovery run along the road to Wapping, round Tower Bridge and back past Waitrose to the canal. Nice easy distance as adds up almost exactly to 30mins

Monday Oct 13, 2014 #

Note
(rest day)

Rollering, Stretching x3
Legs are (unsurprisingly) a little sore (particularly the lower calves). Did some decent recoup yesterday though, with plenty of rollering, which seems to have helped

Note

Looking forward and setting my goals for the next 6 months (which I have done offline), it's clear that I need to "differentiate" my training more. I.e. my easy runs need to be slower, to allow me to do more hard training sessions (intervals, tempo, or hills) at least (but sometimes twice) a week.
6 PM

Cycling (Boris Bike) 25:00 [1]

Home in the mist via waitrose

Sunday Oct 12, 2014 #

Note

Rollering x2, Stretching x3
9 AM

Running race (Royal Parks Half Marathon) 1:28:37 [5] 21.1 km (4:12 / km) +20m 4:11 / km
weight:70kg shoes: Pure Cadence 3

Sub-90! Really really happy with that (painful) effort. I know that I should be capable of more, but given how the last month (and particularly last few weeks) have gone, I wasn't confident at all. Nice dry weather though, and around 10 degrees... quite ideal.

Was placed in the smallest and fastest start group (as I put sub-90 on my race application). This was great, as it mean I was in the pen right on the start line, and only about 20m back from the line itself. Given that position, the race soon opened out, and I was easily able to run my own pace, ignoring people around me (some of which went past me, some of which were going backwards).

Settled in a 4:00-4:10 per k for the first half. The plan was to stay just in front of the 90min pacemaker (the fasted pacemaker) until half way, and then to see how I was feeling. The early kilometers felt quite easy in that regard. I had to concentrate to keep the pace, but wasn't too concern as long as the pacemaker stayed behind me.

Tried to had a couple of sips of water (and lucozade) at each drinks station to keep up an even rhythm (also had a gel in my pocket for later). When we came back in to Hyde Park, I began to labour a little bit. Concentrating and kicking required now and again.

Went through half-way at 44:30. Nicely 30s below the target. A small cushion but not too fast. Some long loops in Hyde Park followed, so of which seemed to drag on for ages. Started to feel a bit sore by now. Took my gel at 8miles (should have done it just before a water station). By now I was getting a little paranoid about the pacemaker... I kept looking back and it felt like he was getting closer, particularly on the gentle inclines, which are more noticeable when you're trying to hold a pace.

By the time I got to 10miles, my legs were completely shot. Calf were really sore and stiff, and I was worried about cramp. Tried to think of the rest as a 5k race... but starting now. The temptation to slow down was definitely nagging away, but seeing the 12miles mark still ahead of the pacemaker was galvanising, even if the last 800m seemed like the longest ever, with a whole bunch of people running past me. Just didn't have anything left to accelerate with.

Elated to finish in the time I'd set myself as a target when I signed up back in March! One key objective ticked of the list. Time for another goal-setting session.

Splits:
5k - 21:15 (21:15) - 4:15 mpk
10k - 42:09 (20:54) - 4:11 mpk
15k - 63:23 (21:14) - 4:15 mpk
20k - 84:16 (20:53) - 4:11 mpk
Finish - 88:37 (4:21) - 3:57 mpk

Saturday Oct 11, 2014 #

Note
(rest day)

Stretching x2
12 PM

Cycling 45:00 [1]

Cycling up the vandal and along Vicky Park to the garden centre. Back via the streets

Friday Oct 10, 2014 #

Note
(rest day)

Stretching x2, with adductors and soleus

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