Training Log Archive: ronaldoIn the 7 days ending Mar 6, 2022:
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Sunday Mar 6, 2022 #
Note
So I have reasonable fitness (particularly cardio) but need more practice at race pacing, and to get comfortable at and above threshold.
Back on a 10k programme, I think, aiming for 45 minutes by the autumn, with a 22 minute Parkrun along the way.
Back on a 10k programme, I think, aiming for 45 minutes by the autumn, with a 22 minute Parkrun along the way.
3 PM
Running 29:19 6.37 km (4:36 / km) +31m 4:29 / km
ahr:162 max:170 shoes: Magic Speed orange
Lusk 4 mile. Started out a bit fast (as did the 28minute pacer) , struggled with km 4 and 5. 30s behind target overall. Nice event though not flat!
I must figure out Pacepro for next time (and check hydration).
Lessons learnt.
1. Worth warming up
2. Don't go out too fast, trust the watch not the pacer
3. Hydrate (isotonic) and carbs for breakfast, can't do any harm!
4. Push through the lactate pain (see #1, #2) and kick at end
5. Not too far off the plan! And enjoy the day.
I must figure out Pacepro for next time (and check hydration).
Lessons learnt.
1. Worth warming up
2. Don't go out too fast, trust the watch not the pacer
3. Hydrate (isotonic) and carbs for breakfast, can't do any harm!
4. Push through the lactate pain (see #1, #2) and kick at end
5. Not too far off the plan! And enjoy the day.
Running 5:00 [1] 0.5 km (10:00 / km)
ahr:126 max:132 shoes: Magic Speed orange
Warmup cooldown etc, approx
Saturday Mar 5, 2022 #
Note
rhr:50 weight:74.6kg (rest day)
BF 20.5
Thursday Mar 3, 2022 #
9 PM
Running 30:11 5.01 km (6:02 / km) +26m 5:53 / km
ahr:134 max:151 shoes: Kayano CherryRed
Easy run, mostly on grass. Legs a bit tired towards the end.
Tuesday Mar 1, 2022 #
Note
Taper later this week for Sunday.
Ukraine crisis is very much on people's mind including at work which means a bit more stress, but manageable.
Ukraine crisis is very much on people's mind including at work which means a bit more stress, but manageable.
8 PM
Running 45:14 8.27 km (5:28 / km) +19m 5:25 / km
ahr:147 max:163 rhr:56 shoes: Kayano CherryRed
3x7min at LT pace with 2min jog recoveries
On paths
Felt OK
Very slightly hungover
On paths
Felt OK
Very slightly hungover
Running 5:07 0.81 km (6:19 / km) +8m 6:02 / km
ahr:139 max:148 shoes: Kayano CherryRed
Cooldown