Training Log Archive: fletchIn the 7 days ending Feb 10, 2019:
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Sunday Feb 10, 2019 #
4 PM
run 41:46 9.11 km (4:35 / km)
ahr:156 max:180 shoes: x-talon 230
Training plan called for a hard run, but brain didn’t. It was still hot, wasn’t sure how I’d handle it after yesterday...
Ended up driving to Cape Burney so I could run 5km hard but on slightly sandy gravel with enough undulations that obsessing over pace on my watch was going to be pointless. 19:32 for the middle 5km without looking at my watch at all. Most encouragingly, legs felt pretty good and the little undilatioms weren’t enough to affect me much - even the steepest little pinch late in the 4th km. Last time I ran that bit of trail hard, those ‘hills’ killed me.
Given that last km was the fastest, I probably could have pushed a bit harder, but happy to have not just plodded through a slow, pointless jog.
Ended up driving to Cape Burney so I could run 5km hard but on slightly sandy gravel with enough undulations that obsessing over pace on my watch was going to be pointless. 19:32 for the middle 5km without looking at my watch at all. Most encouragingly, legs felt pretty good and the little undilatioms weren’t enough to affect me much - even the steepest little pinch late in the 4th km. Last time I ran that bit of trail hard, those ‘hills’ killed me.
Given that last km was the fastest, I probably could have pushed a bit harder, but happy to have not just plodded through a slow, pointless jog.
Saturday Feb 9, 2019 #
7 AM
run long 1:32:58 18.36 km (5:04 / km) +74m 4:58 / km
ahr:146 max:166 shoes: Hoka Clifton 4
Urgh. Glad I didn’t try to extend the long run this week. First half hour felt good, but was 31 degrees at 7am and over 35 when I finished. Stopped at 13km to refill drink bottle, soak head and cap. Struggle street all the way home. Energency gel at 10km had no impact.
Nearly stopped at the beach for a swim and to get a lift home. Would have been much nicer.
Nearly stopped at the beach for a swim and to get a lift home. Would have been much nicer.
Friday Feb 8, 2019 #
6 AM
run intervals 49:46 11.51 km (4:19 / km)
ahr:153 max:188 shoes: roclite 285
Failed to launch yesterday, but made it out the door this morning instead.
5x1200, 600m slow recoveries (3:07-3:23).
Was pretty warm. Got quite hard. Happy to have survived.
Aiming for 4:24 - ran 4:23,21,19,19,18.
5x1200, 600m slow recoveries (3:07-3:23).
Was pretty warm. Got quite hard. Happy to have survived.
Aiming for 4:24 - ran 4:23,21,19,19,18.
Tuesday Feb 5, 2019 #
5 PM
core stability 50:00 [3]
shoes: barefoot
Pilates. Remembered what I was meant to do on most of the machines.
6 PM
run warm up/down 5:17 1.01 km (5:13 / km) +3m 5:08 / km
ahr:127 max:144 shoes: Saucony Triumph Iso2
Started running almost straight after pilates. Legs weren’t very interested. Realised that I needed the workout on my watch to beep at me so that I didn’t keep looking at my watch every 39 seconds.
run tempo 49:10 11.18 km (4:24 / km)
ahr:159 max:183 shoes: Saucony Triumph Iso2
3x 10 min tempo, 2 min recoveries. Sub 4 min/km.
Thankfully legs gradually got going, and at least hip flexors were nice and loose (by my standards anyway).
Probably didn’t help that I don’t think I’d had anything to drink since a coffee for morning tea.
Thankfully legs gradually got going, and at least hip flexors were nice and loose (by my standards anyway).
Probably didn’t help that I don’t think I’d had anything to drink since a coffee for morning tea.