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Training Log Archive: blackemcee

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Long1 2:06:00 14.17(8:54) 22.8(5:32) 32
  Easy1 1:04:56 6.57(9:53) 10.57(6:09) 181
  30:00 flat progression run + 4 x 1:00 surges1 54:19 6.22(8:44) 10.01(5:26)
  Easy + strides1 47 5.28(9) 8.5(6) 11
  Total4 4:06:02 32.24(7:38) 51.88(4:45) 224

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Sunday Nov 19, 2017 #

2 PM

Easy 1:04:56 [2] 10.57 km (6:09 / km) +181m 5:40 / km

This one was on rolling trails so pace is inconsistent.
I skipped one run this week (#5), unfortunately I'm still struggling with finding proper time to run and I often have to choose between sleep and training. Sleep sometimes wins.

Saturday Nov 18, 2017 #

10 AM

Long long 2:06:00 [2] 22.8 km (5:32 / km) +32m 5:29 / km

Unfortunately couldn't run at consistent pace because part of the course went on a beach with loose sand, part against a strong wind, so it was pretty much of a trail run. Just tried not to push too hard.

Wednesday Nov 15, 2017 #

6 PM

30:00 flat progression run + 4 x 1:00 surges intervals 54:19 [5] 10.01 km (5:26 / km)
ahr:159 max:184

Totally failed the run, but still glad I was able to do it till the end.
Okay, here are my mistakes:
1. First I was going to run in the morning (indoor track), but when I woke up I still had some pain in my stomach, so I decided to run after work. So when I came there was a HUGE amount of people on 200m track and it was really more of a slalom than classic running.
2. My stomach was much better, but still not ideal and that affected my pace greatly.
3. I ate 1.5 hours before training and that was a mistake, I still had a full stomach.

So, I started running at easy pace planning to fasten every 5 minutes. But it seems that the watch shows pace indoors quite inaccurate. It uses step counts instead of gps, by feeling I was running something like 5:10 but it showed 5:40 instead, so I had to run faster. After 5 minutes the plan was to increase pace to 5:00, so I started to run '5:00' according to the watch, but that felt really hard. 5 minutes later I increased to 4:45 and that was the end (the plan was to come all the way to 4:10, which I usually run at 165-170 bpm). After 5 minutes of running at that pace (with 170 bpm, which is higher than my lactate threshold!) I was completely exhausted, had to stop for couple of minutes to catch my breath and them ran the rest at 5:00, just couldn't run any harder anymore. After that was 10 minutes easy but even at really easy pace I had 150 bpm heart rate. Then came 4 intervals with paces 3:46, 3:38, 3:57, 3:25. Between them I was walking, not running, and even walking I could get my pulse lower than 140.
I think the first reason was that I started too fast relying on the watch and that affected the whole run. The second possible reason probably is that I got used to running on outdoor track where temperature is cool and no other runners rather than me. Here it was pretty hot and I always have problems running at warm temperatures (no habit). After workout my legs didn't feel fatigued at all.
On one hand I'm disappointed, on the other hand I understand that I wasn't feeling very well and next time I could do better. And probably next time I need to run by heart rate, not by pace?

Monday Nov 13, 2017 #

5 AM

Easy + strides 47 [1] 8.5 km (6 / km) +11m 5 / km
ahr:135 max:157

Did an easy one + 4 strides in the end. After 20k of trails on Sunday went pretty slow.

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