Training Log Archive: NizkaneIn the 7 days ending Nov 19, 2017:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 19, 2017 #
3 PM
running long 1:41:06 [2] 19.0 km (5:19 / km)
ahr:163 max:180
Long run. Really tired from yesterday's race. I walked 1km in halfway.
Saturday Nov 18, 2017 #
1 PM
running warm up/down 30:00 [2] 5.45 km (5:30 / km)
ahr:162 max:181
2 PM
running race 1:03:01 [5] 15.0 km (4:12 / km)
ahr:194 max:199
My goal was 1.06. We had agreed a great plan with Aleksi that I start easy with 4.30min/km and run with increasing pace. Well... First km 3.50, 3km in 12min. Felt really good, but then I dropped to the next group where was one older guy running steadily 4.15-4.20min/km. Still it felt like jogging until 7,5km where the first struggle started. At 10km he slowed a bit to 4.30min/km, so I took off and continued that 4.10-4.15 pace. At 12km I started to struggle really bad, slowing to 4.30min/km. My calfs started cramping at 13km so the last 2km was just surviving to the finish.
Unofficial 5km splits. 20.34-21.01-21.25
Unofficial 5km splits. 20.34-21.01-21.25
Friday Nov 17, 2017 #
6 PM
running 43:50 [2] 9.0 km (4:52 / km)
ahr:169 max:186
Tuesday Nov 14, 2017 #
7 PM
running warm up/down 15:02 [2] 5.97 km (2:31 / km)
ahr:161 max:178
running intervals 29:35 [4] 6.5 km (4:33 / km)
ahr:176 max:196
5*1km
3.58. hr181/184
3.58. hr184/188
3.55. hr187/190
3.52. hr189/194
3.50. hr192/196
3.58. hr181/184
3.58. hr184/188
3.55. hr187/190
3.52. hr189/194
3.50. hr192/196
Monday Nov 13, 2017 #
7 PM
running 25:45 [1] 5.0 km (5:09 / km)
ahr:150 max:164
So low heart rates that I can even mark it as 1. Not feeling the best possible, but not bad either. Slowly going to better direction.
I was lacking 5km from last week due to extra rest days caused by teeth removals, so had to catch up.
I was lacking 5km from last week due to extra rest days caused by teeth removals, so had to catch up.