Training Log Archive: ondrejpavluIn the 7 days ending Sep 10, 2017:
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Sunday Sep 10, 2017 #
4 PM
Run intervals 1:30:40 [4] 23.05 km (3:56 / km) +80m 3:52 / km
ahr:160 shoes: Asics GT-2000 4
wu, 10x(1k on/1k off), cd
intervals were were meant to be target halfmara pace (3:40) and recoveries a bit slower than mara pace (4:00-4:05)
Not quite sure how did I come up with this after yesterday's wedding (far from being fresh) but somehow pushed through it and hit the pace perfectly.
By-product was a halfmara PB by 2min - 1:21:07. Think I'm now confident enough to aim at 3:40 pace on Sunday and if I still feel it, might try to attack 1:17.
intervals were were meant to be target halfmara pace (3:40) and recoveries a bit slower than mara pace (4:00-4:05)
Not quite sure how did I come up with this after yesterday's wedding (far from being fresh) but somehow pushed through it and hit the pace perfectly.
By-product was a halfmara PB by 2min - 1:21:07. Think I'm now confident enough to aim at 3:40 pace on Sunday and if I still feel it, might try to attack 1:17.
Saturday Sep 9, 2017 #
10 AM
Run hills 1:19:39 [3] 10.74 km (7:25 / km) +751m 5:30 / km
shoes: Asics GT-2000
In Blue Mountains for wedding so sneaked in a quick exploratory run in Mt Victoria. Pretty overgrown and technical trails - quite fun with my flat as Asics. Nice views, nice hills (zig zag trail is made for hill reps - 200m up on 800m of a very runnable trail). Unfortunately didn't have more time but still managed to steal quite a few crowns :)
Thursday Sep 7, 2017 #
7 AM
Run warm up/down 31:00 [1] 6.2 km (5:00 / km) +40m 4:51 / km
shoes: NB Vazee Pace Elite
Run tempo 1:27:00 [4] 21.4 km (4:04 / km)
shoes: NB Vazee Pace Elite
2nd experimental session at USyd. This time with 5 degree water dousing each 4km. Made the heat a lot more manageable and running comfortable. That said, I felt tired and lazy after yesterday's work event so wasn't quite enjoying it. Think I was doing just above 4 min kms so slightly slower than marathon pace. Last four km accelerated a bit with last km in what felt like an actual half race pace.
Positive outcome: I know in which shoes I will run Sydney half (and potentially Melb full)
Positive outcome: I know in which shoes I will run Sydney half (and potentially Melb full)
Tuesday Sep 5, 2017 #
7 PM
Run intervals 45:50 [4] 11.56 km (3:58 / km) +33m 3:55 / km
ahr:157 max:172 shoes: NB Vazee Pace Elite
wu
3x3km w 2:30 rests around pyrmont wharves (10:48, 10:49, 10:34)
cd
was aiming for slightly sub half pace which I hit. really windy so pretty hard work out there today.
3x3km w 2:30 rests around pyrmont wharves (10:48, 10:49, 10:34)
cd
was aiming for slightly sub half pace which I hit. really windy so pretty hard work out there today.
Monday Sep 4, 2017 #
7 PM
Run 47:23 [2] 10.15 km (4:40 / km) +30m 4:36 / km
ahr:139 shoes: Asics GT-2000
easy recovery jog with spotify @ 180spm