Training Log Archive: PsubaIn the 1 days ending Feb 17, 2017:
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Friday Feb 17, 2017 #
3 PM
Running long 2:28:15 30.0 km (4:57 / km) +82m 4:53 / km
ahr:156 max:169 shoes: Adidas Supernova Glide
A long run with 4x5k 4:20 km pace efforts and rest kms in between.
Also trying out the refreshment strategy, slightly adjusted from the last long effort - got a gel down after the 1st 5km and another after the 3rd, whilst having about 1dl water with small amount of salt in it after each 5k effort.
Somewhat better than last time (especially considering the faster tempo), but still look like a 10k gap between gels is just a bit longer than my body would want, as I grew weaker after about 26k, although not that visible on the pace but I clearly suffered a lot more.
My muscles started to spasm as I started a 5th effort as well so slowed straight back down and noted that I need a bit more salt intake I think.
Mind you, a decent weather for most of the run turned into a quite cold feeling by about 20km in as the sun set, and I think I was underdressed as my legs felt the wind etc, so that could also have contributed to the muscle pain.
Also trying out the refreshment strategy, slightly adjusted from the last long effort - got a gel down after the 1st 5km and another after the 3rd, whilst having about 1dl water with small amount of salt in it after each 5k effort.
Somewhat better than last time (especially considering the faster tempo), but still look like a 10k gap between gels is just a bit longer than my body would want, as I grew weaker after about 26k, although not that visible on the pace but I clearly suffered a lot more.
My muscles started to spasm as I started a 5th effort as well so slowed straight back down and noted that I need a bit more salt intake I think.
Mind you, a decent weather for most of the run turned into a quite cold feeling by about 20km in as the sun set, and I think I was underdressed as my legs felt the wind etc, so that could also have contributed to the muscle pain.