Training Log Archive: stiandsIn the 1 days ending Mar 17, 2019:
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Sunday Mar 17, 2019 #
8 AM
Easy + Strideouts warm up/down (road, tunnel) 22 [1] 4.4 km (5 / km)
slept:8.0
Woke up, drank some water and went straight to the tunnel. Did the warm-up routine and started jogging a couple of laps. Felt pretty good. Overdressed for the warm-up and used Cliftons. Was definitely warm, but had forgotten to do the leg swings somehow. Did them after 2-3 laps.
After 20 minutes I changed into my tempo clothes and Carbon Rockets. Only ran one stride, but I didn't need anything more.
After 20 minutes I changed into my tempo clothes and Carbon Rockets. Only ran one stride, but I didn't need anything more.
Tempo tempo (road, tunnel) 30:00 [3] 8.95 km (3:21 / km)
30' tempo
920m laps, 4 sharp turns
lap splits: 3:09-3:09-3:07-3:05-3:05-3:04-3:04-3:05-3:05-2:07(about 700m)
My plan was to run as many 3:20min/km laps as possible. That's about 3:04 per lap.
So that's what I started out doing. But after 400m, a very slow driving car blocked my way and I had to stop and lost about 5 seconds. Decided to not try and catch up and see if I could run it progressively instead.
What surprised me was that the second lap was slow as well, but for no apparent reason. The effort seemed the same. Might have been a bad read of my watch, but it doesn't matter.
After two laps I was 10 seconds behind my original plan and decided to turn it up a notch. 3 laps went by really quickly and I wasn't pushing hard yet. When I finally started running those 3:04 laps I got into a really good rhythm and the laps flew by. Was remarkably consistent and the effort was controlled, but hard.
After 25 minutes, it started getting a little harder, but I only had a couple of laps yet and the legs were feeling good so I managed to keep the pedal down. After 9 laps I just decided to see how far I would be able to run. I knew I couldn't do 10, but I pushed very hard and got pretty far.
Had a good time today. Legs were feeling strong and it was a good progressive effort.
920m laps, 4 sharp turns
lap splits: 3:09-3:09-3:07-3:05-3:05-3:04-3:04-3:05-3:05-2:07(about 700m)
My plan was to run as many 3:20min/km laps as possible. That's about 3:04 per lap.
So that's what I started out doing. But after 400m, a very slow driving car blocked my way and I had to stop and lost about 5 seconds. Decided to not try and catch up and see if I could run it progressively instead.
What surprised me was that the second lap was slow as well, but for no apparent reason. The effort seemed the same. Might have been a bad read of my watch, but it doesn't matter.
After two laps I was 10 seconds behind my original plan and decided to turn it up a notch. 3 laps went by really quickly and I wasn't pushing hard yet. When I finally started running those 3:04 laps I got into a really good rhythm and the laps flew by. Was remarkably consistent and the effort was controlled, but hard.
After 25 minutes, it started getting a little harder, but I only had a couple of laps yet and the legs were feeling good so I managed to keep the pedal down. After 9 laps I just decided to see how far I would be able to run. I knew I couldn't do 10, but I pushed very hard and got pretty far.
Had a good time today. Legs were feeling strong and it was a good progressive effort.
9 AM
Easy running warm up/down (road, tunnel) 20:00 [1] 4.0 km (5:00 / km)
Had to stop and stand still for a minute, but then I jogged to the car and changed into warm, dry clothes, and Cliftons.
There were about 10 people from my running club in there so I had good company for the four laps I ran after that.
Legs weren't particularly tired or heavy. Heart rate fell and I just chatted for the entire duration of it.
There were about 10 people from my running club in there so I had good company for the four laps I ran after that.
Legs weren't particularly tired or heavy. Heart rate fell and I just chatted for the entire duration of it.