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Training Log Archive: blackemcee

In the 7 days ending Dec 10:

activity # timemileskm+m
  Ultra pace1 58:46 6.3(9:20) 10.14(5:48)
  Cruise intervals1 56:10 7.03(7:59) 11.32(4:58)
  Hill VO21 50:00 5.75(8:41) 9.26(5:24)
  Total3 2:44:56 19.09(8:38) 30.72(5:22)

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Friday Dec 8 #

Cruise intervals 56:10 [4] 11.32 km (4:58 / km)
ahr:154 max:175

This one was hard. Partly because I got up at 5 to do it (though I had 1 hour to wake up while driving to the track).
Did that as prescribed, average pace on fast intervals was:
4:04
4:05
4:08
4:06
The only problem was that I couldn't maintain 5:10 pace between. By the end of each interval I was so tired that I had to jog really slow (sometimes even walk) to get ready for the next one in 2 minutes.

At the end I failed to run the last 15 minutes cool-down, did only 6, had a nausea (but that's most probably because of easrly morning).

Today I tried to avoid last time at the track mistakes:
1. Ran by timer not by pace. This is really a better approach. But I could do it only because I came there by 6am as there were no people running with me, so I could run on the first lane for the entire time. In the evening that would be impossible.
2. Came in the morning. Good thing - noone around, bad thing - less sleep and my body resisted. I would probably run much better in the evening.

Wednesday Dec 6 #

9 PM

Ultra pace 58:46 [1] 10.14 km (5:48 / km)
ahr:130

Ran after a heavy snowfall, nice and soft.

Tuesday Dec 5 #

Hill VO2 50:00 [4] 9.26 km (5:24 / km)
ahr:150 max:181

This one was tough!
Warmed up at 6:00 (on a TM that really feels faster than outside!).
On hill section I ran first 3 at 5:00 but that was way too hard to proceed so I lowered pace to 5:07 and ran all the rest.
Last 15 minutes were at 5:30.

Seems that my HR strap died, hope these are just batteries.

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