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Training Log Archive: m_winfield_99

In the 30 days ending Sep 30, 2002:

activity # timemileskm+m
  Recovery Run2 2:37:52 17.4(9:04) 28.0(5:38) 20011 /15c73%
  Interval Trainging1 46:19 6.21(7:27) 10.0(4:38) 100
  Race1 45:24 6.21(7:18) 10.0(4:32) 300
  Upwood Hall Farm1 25:08 3.17(7:56) 5.1(4:56) 1005 /6c83%
  Total5 4:34:43 32.99(8:20) 53.1(5:10) 70016 /21c76%
averages - sleep:8 rhr:40

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Sunday Sep 8, 2002 #

Race (10k) 45:24 [5] 10.0 km (4:32 / km) +300m 3:57 / km
max:184

Got there about 2 min after the start, but they let me run. It was difficult to judge my pace and I had no time to stretch or find out anything about the course. It would have been nice to know that the last .8 of a mile was all up hill. Anyway, I am very pleased with how I did; the time was slower than I wanted, but then I didn't know how hilly the course was. Made up most of my time going up the hills.

Thursday Sep 5, 2002 #

Interval Trainging 46:19 [5] 10.0 km (4:38 / km) +100m 4:25 / km
max:182

This was much more difficult than last time when I actually only worked at 85%, because I thought my max HR was 182 when in fact it was 192. I feel that it was a useful session, but I should either drop to 85% or only do 4 repeats until I can maintain a higher work rate. I could reach 90%, but it would be lying to say I maintained it.

Wednesday Sep 4, 2002 #

Recovery Run 1:22:52 [2] 14.0 km (5:55 / km) +100m 5:43 / km

HR was a little high. I was much slower than last time. I will do my speed session tomorrow then nothing on friday and 20 mins on saturday. Hopefully this will have me feeling good for the race on sunday.

Tuesday Sep 3, 2002 #

Upwood Hall Farm 25:08 [5] 5.1 km (4:56 / km) +100m 4:29 / km
ahr:179 max:186 spiked:5/6c rhr:40 slept:8.0

Fastest yet by over a minute. In fact I was faster over every split; I suppose that the Hard-Easy training is actually working. I will have to get the time down to 25 minutes now!

Monday Sep 2, 2002 #

Recovery Run 1:15:00 [2] 14.0 km (5:21 / km) +100m 5:10 / km
ahr:144 max:147 spiked:11/15c rhr:40 slept:8.0

This was a run at night along the canal. It was too dark really to see what I was doing and run safely; I will either have to get a head touch or find an earlier time to run. This was the first time out at the newly adjusted HR (138 - 146); I came in 22 minutes quicker than before.

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