Training Log Archive: fletchIn the 7 days ending Mar 12, 2017:
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Saturday Mar 11, 2017 #
5 PM
run 1:03:49 12.76 km (5:00 / km) +58m 4:53 / km
ahr:160 max:184 shoes: Saucony Triumph Iso2
This made me briefly question if I ever want to run again.
Session was nominally 5x1600 tempo with 1 minute recoveries. Not really having any idea what tempo pace is at the moment, but knowing about how I race a 5km of this level of training, I decide that was roughly 4min/km /6:25 per 1600m.
Knew this was probably over-reaching, but figured I would make it through 3 an probably suffer pretty badly on the 4th, with the option of bailing out after that.
As it was, the first one felt OK, the second one felt a little hard, but I just didn't recover in the 1min after it and I was shot from the start of the 3rd one, struggling through it at about 4:30 pace, then having a nice long walk.
Eventually got jogging again, in time to find a little mojo again to try and put in a solid effort for the last one. Wasn't as bad as I'd feared, but certainly wasn't just 'tempo' either - it was hard work by the end.
Still feeling flat and tired all week and not even close to running before work :(
Session was nominally 5x1600 tempo with 1 minute recoveries. Not really having any idea what tempo pace is at the moment, but knowing about how I race a 5km of this level of training, I decide that was roughly 4min/km /6:25 per 1600m.
Knew this was probably over-reaching, but figured I would make it through 3 an probably suffer pretty badly on the 4th, with the option of bailing out after that.
As it was, the first one felt OK, the second one felt a little hard, but I just didn't recover in the 1min after it and I was shot from the start of the 3rd one, struggling through it at about 4:30 pace, then having a nice long walk.
Eventually got jogging again, in time to find a little mojo again to try and put in a solid effort for the last one. Wasn't as bad as I'd feared, but certainly wasn't just 'tempo' either - it was hard work by the end.
Still feeling flat and tired all week and not even close to running before work :(
Monday Mar 6, 2017 #
5 PM
run intervals 59:48 12.09 km (4:57 / km) +22m 4:54 / km
ahr:166 max:192 shoes: Wave Rider 17 Rainbow
Decided it's time to ignore the fact that I haven't built the desired base over the last month and face up to some intervals anyway.
It would have been really nice conditions if I'd gone in the morning, but I didn't and I paid the price.
(200r:200e:200r:200e;400r:400e)x5
Except that I hit stop instead of split before the first rep so started with 3x200. Compensated by running my last hard 200 as a recovery so I had some hope of finishing the last 400.
Pretty cooked by the end. A very long way to go. At least my legs felt good.
Unsurprisingly, I got slower as I went. Too hot, not fit enough... and according to my watch, I set my fastest 1km, 5km and 10km splits on this watch (ie in any run since October last year) all in this run, so it's to be expected that I was suffering.
It would have been really nice conditions if I'd gone in the morning, but I didn't and I paid the price.
(200r:200e:200r:200e;400r:400e)x5
Except that I hit stop instead of split before the first rep so started with 3x200. Compensated by running my last hard 200 as a recovery so I had some hope of finishing the last 400.
Pretty cooked by the end. A very long way to go. At least my legs felt good.
Unsurprisingly, I got slower as I went. Too hot, not fit enough... and according to my watch, I set my fastest 1km, 5km and 10km splits on this watch (ie in any run since October last year) all in this run, so it's to be expected that I was suffering.