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Training Log Archive: blackemcee

In the 7 days ending Jan 21:

activity # timemileskm+m
  Long1 1:53:08 11.24(10:04) 18.09(6:15)
  Marathon pace1 1:11:49 9.32(7:42) 15.0(4:47)
  Hill VO21 55:01 5.74(9:35) 9.24(5:57)
  Easy + strides1 55:01 6.24(8:49) 10.05(5:28)
  Uphill walk1 31:00 2.32(13:20) 3.74(8:17)
  Total5 5:25:59 34.87(9:21) 56.12(5:49)

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Sunday Jan 21 #

Long 1:53:08 [3] 18.09 km (6:15 / km)

This was a complete failure. Expected to be a 2.5 hours long run but I fialed to finish it. It was cold outside (-12C) and I dressed really warm, but after some time I realized that it was way too warm, I got sweaty and started to feel really cold becuase of that.
There were lots and lots of snow, so really soon my ankles started to hurt, besides I was frustrated with really slow pace (6:15 min/km average!) and couldn't understand why was it so hard.
And the wind was really annoying.
Besides my hrm strap died and this fact also didn't fill me with enthusiasm.
I decided to stop after 1:53 of running. Planned to run the rest 40 minutes in the evening but failed to do that.

Saturday Jan 20 #

Easy + strides 55:01 [2] 10.05 km (5:28 / km)
ahr:143

Easy run with strides, really slow. We had a lot of fresh snow that day and it was more like a "trail run" than a road one.

Thursday Jan 18 #

Marathon pace 1:11:49 [4] 15.0 km (4:47 / km)
ahr:153 max:171

Run an hour at marathon pace on the indoor track. Can't say I'm really happy with that.
For the first 3kms I was running at 4:22 pace and it seemed fine. Since I couldn't use gps inside the building, I clicked lap button every 2 laps (400m), my aim was 1:50 (4:35 pace), and I was doing better! Also I was trying to understand how fast should I go so that it would be marathon pace, not a tempo, so I decided to rely on my hrm. During first 3k it was not higher than 150 bpm which seems fine for marathon pace (I checked my last fast marathon record 1.5 years ago, that time average hr was 155 at 4:35 min/km pace).
But then the hr went up, first to 155, then to 160 and I though that running higher than 160 was not marathon pace anymore, so I had to slow down. All the rest of the time my pulse was 155-160, with average pace 4:33. Not happy, because my marathon pace 1.5 years ago was just 2 seconds slower for the first 35-27 kms. But I understand that this comparison is not very correct. Today I ran in airless conditions doing monotonous 200m laps, while in real race you have fresh air, adrenaline and competition spirit which can do magic sometimes. And I'm not in the best shape right now, with lots of breaks during the last few months and with bodyweight far from ideal. I'll working to improve that now!

Tuesday Jan 16 #

7 PM

Hill VO2 55:01 [5] 9.24 km (5:57 / km)
max:178

Run 3. Running uphill was crushing! Okay for the first 30 seconds but really hard for the next minute. 2 minutes in between at easy jogging was enough for recovery. After 5th interval I thought I'm going to throw up and shit my pants at the same time. But after 1 minute recovery that feeling went away. It returned after every other inverval, but I already knew it would pass. Failed to go faster on the last one or two - 5:00 pace was more than enough.

I really think that treadmills in my gym show the wrong pace. I read that running on a treadmill in comparison with outdoors usually feels easier at the same pace. But according to my feeling 5:15 easy pace I usually run in the street (with 3 layers of clothes) is the same as 5:40 on the treadmill.

Monday Jan 15 #

10 AM

Uphill walk 31:00 [2] 3.74 km (8:17 / km)

This time it was running on 10% incline with an easy 8:00 - 8:18 min/km pace.

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