Training Log Archive: bartholemeuIn the 7 days ending Aug 17, 2014:
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Sunday Aug 17, 2014 #
3 PM
Running long (RacePace) 1:56:12 24.01 km (4:50 / km) +29m 4:49 / km
ahr:153 max:173 shoes: Gt2000 Black
Attempted 2x10km sections at Mara Race Pace (4:15mk). pulled out with 6k to go.
First 10 km went good, not great, with gusty wind making it difficult for pacing, but ended up under time, but over worked.
Second 10 km was pretty tough after not recovering too well in the 2km rest. ended up pulling out at 3.5km after struggling to keep pace. Tried to pick it up again after a rest, but it wasn't happening.
Still considering whether 4:15mk should be my RP, or whether i should move back to 4:20mk. Need another racepace session to decide.
Not the best result, which i blame on wind which seemed to be a headwind the whole way, a hot day, and too long on my feet yesterday. Being on antibiotics for my leg i guess wouldn't be helping...
Lesson: for these workouts identified as one of THE key workouts in a schedule, keep the day before completely rested, if for no other reason than to have no excuses.
First 10 km went good, not great, with gusty wind making it difficult for pacing, but ended up under time, but over worked.
Second 10 km was pretty tough after not recovering too well in the 2km rest. ended up pulling out at 3.5km after struggling to keep pace. Tried to pick it up again after a rest, but it wasn't happening.
Still considering whether 4:15mk should be my RP, or whether i should move back to 4:20mk. Need another racepace session to decide.
Not the best result, which i blame on wind which seemed to be a headwind the whole way, a hot day, and too long on my feet yesterday. Being on antibiotics for my leg i guess wouldn't be helping...
Lesson: for these workouts identified as one of THE key workouts in a schedule, keep the day before completely rested, if for no other reason than to have no excuses.
Saturday Aug 16, 2014 #
2 PM
TrailRunning long 2:16:50 18.03 km (7:35 / km) +175m 7:14 / km
ahr:110 max:146 shoes: Gt2000 Black
v. slow with Anne for her long run (18km). Some strides and technique drills near the end to stretch out.
Made a great route through places we hadn't been before starting with a lap around Crystal palace, through Dulwich wood, Horniman park, Camberwell old cemetary, Peckham Rye Park, Peckham canal and Burgess Park. criss-crossing the greenchain walk in places.
Came across a Dulwich Paragon hillclimb race (cycling) which was cool.
Camberwell cemetary was awesome with some well-overgrown old 100 year old stones etc.
Probably a bit long for a recovery run considering what i want to achieve tomorrow, but consciously made that sacrifice to spend some time with Anne.
Made a great route through places we hadn't been before starting with a lap around Crystal palace, through Dulwich wood, Horniman park, Camberwell old cemetary, Peckham Rye Park, Peckham canal and Burgess Park. criss-crossing the greenchain walk in places.
Came across a Dulwich Paragon hillclimb race (cycling) which was cool.
Camberwell cemetary was awesome with some well-overgrown old 100 year old stones etc.
Probably a bit long for a recovery run considering what i want to achieve tomorrow, but consciously made that sacrifice to spend some time with Anne.
Friday Aug 15, 2014 #
4 PM
Running tempo 1:10:01 15.2 km (4:36 / km) +11m 4:35 / km
ahr:149 max:176 shoes: Gt2000 Black
4E7T4E
happy with this. pace was on tempo (4mink) and strong technique.
Was considering doing an 8th k at tempo, and defo could have done it, but pulled out at 7. probably the right call
Only thing is that my HR was steadily rising through the whole tempo section, which i think indicates it may have been slightly fast and above threshold.
happy with this. pace was on tempo (4mink) and strong technique.
Was considering doing an 8th k at tempo, and defo could have done it, but pulled out at 7. probably the right call
Only thing is that my HR was steadily rising through the whole tempo section, which i think indicates it may have been slightly fast and above threshold.
Thursday Aug 14, 2014 #
Event: LOK London Park Race
Note
(sick)
Got bitten by something on Tuesday night on my right calf.
Since then i think it's gotten infected, and my right leg is now a balloon.
Am on antibiotics (penicillin) and need to try and keep my feet up. not sure yet how this will effect my training over the next couple of days, but should probably skip the race tonight
Since then i think it's gotten infected, and my right leg is now a balloon.
Am on antibiotics (penicillin) and need to try and keep my feet up. not sure yet how this will effect my training over the next couple of days, but should probably skip the race tonight
Wednesday Aug 13, 2014 #
6 PM
Swimming long 41:00 [4] 2.0 km (20:30 / km)
London Fields Lido (50m)
Great time to go, only got slowed once by a girl doing breaststroke in the fast lane.
Worked on bodyroll which felt nice. Finding arm strength is letting me down a little, and affecting my technique.
Great time to go, only got slowed once by a girl doing breaststroke in the fast lane.
Worked on bodyroll which felt nice. Finding arm strength is letting me down a little, and affecting my technique.
Tuesday Aug 12, 2014 #
6 PM
Cycling 18:22 7.36 km (24.0 kph)
ahr:154 max:239 shoes: Specialized TriCross
Running intervals (Track) 40:54 8.12 km (5:02 / km) +1m 5:02 / km
ahr:147 max:181 shoes: Gt2000 Black
LFTC track session.
1.6/1.2/.8/.4 with .4 rest
very happy with this. was quite well rested and paced well, and sustained.
probably not the ideal workout for marathon training, but enjoyable enough to let that slide.
i maintained 180bpm for reasonable periods of time. previously i had thought my max hr to be around 182bpm, but this suggests it might be a bit higher.
little bit of glute pain before the last 400m so will need to stretch and watch it.
1.6/1.2/.8/.4 with .4 rest
very happy with this. was quite well rested and paced well, and sustained.
probably not the ideal workout for marathon training, but enjoyable enough to let that slide.
i maintained 180bpm for reasonable periods of time. previously i had thought my max hr to be around 182bpm, but this suggests it might be a bit higher.
little bit of glute pain before the last 400m so will need to stretch and watch it.
Cycling 22:59 7.07 km (18.5 kph) +19m
ahr:129 max:141 shoes: Specialized TriCross
Monday Aug 11, 2014 #
1 PM
Running 50:36 [3] 9.72 km (5:12 / km) +28m 5:08 / km
shoes: GT2000 Orange
Easy with jules, who is finally back from leave. Felt horrible in the legs and lungs for the first 4km (and london weather went tropical) but was fine with the easy pace through the rest, and when done. The definition of recovery run!
Sidenote: i want to fit in 5km races weekly trainings. Should i replace it for and interval session? Or a tempo?
Sidenote: i want to fit in 5km races weekly trainings. Should i replace it for and interval session? Or a tempo?