Training Log Archive: rcroIn the 1 days ending Apr 20, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Apr 20, 2019 #
8 AM
Running warm up/down 12:39 [3] 2.04 km (6:12 / km) +5m 6:08 / km
shoes: Mizuno Wave Rider 22 Blue
Find I need quite a long warm up if I want to start fast. Legs feeling tired and weak the whole time.
https://www.strava.com/activities/2303882700
https://www.strava.com/activities/2303882700
9 AM
Running race (Cardiff Parkrun) 17:52 [3] 5.0 km (3:34 / km) +10m 3:32 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Blue
Back in March I’d said on a Tuesday evening that Easter Saturday might be my only chance to try for a fast Parkrun for some time, so I’d have a go at Cardiff. Then found out that Cory had had the same idea and it became a bit of a suicide pact with both of us targetting PBs and breaking into a new minute.
Prep for this hasn’t been great with legs struggling post Kymin/Tuesday intervals and this week’s runs haven’t been great. Didn’t sleep well last night and feeling ill all morning - worried about just missing my target and then being very disappointed if in low 18s.
Started in a good position as didn’t get held up. Was pushing, but it felt comfortable. Martyn appeared from the bushes 200 yards in and slowly worked towards catching and overtaking him, making sure to surprise him by shouting wtte of “cheating bastard” as I caught up.
First 2k were good, and felt like downhill. Worried that I was going too hard and would struggle, also looking at watch time/distance and at KM markers and aware I was behind time most of the way, and at best on for bang on 18.
From the turn at the bottom just had to push on. Started overtaking at a faster rate from here and was just a case of keep going as fast as I can and it’ll be over in less than 7 mins. Through the field, Cory was about the right distance ahead to beat me by 1 min at the end so gave a bit of confidence.
Went through 4k marker at 14:25 - so a 3:35/k would be enough. Pushed, got one last overtake, kept pushing. At 500m to go had 2 mins left so all not lost yet. Then with 58s left passing the 200m to go sign knew I’d got it.
Hard to be sure with corners and poor GPS, but think the first 4k were all quite consistent 3:37s (previous PB pace), with the last sneaking in 3:24.
Mission accomplished. Not a perfect run, but good enough; now start thinking that if everything slotted together I could shave off quite a lot more - sub-17 doesn’t *seem* impossible...
Cory was 16:52 so a successful outing for FODAC. He was, however, wearing the expensive shoes that take 4% off your time (so add that back on would put him at 17:33 ;-) )
https://www.strava.com/activities/2303883655
Prep for this hasn’t been great with legs struggling post Kymin/Tuesday intervals and this week’s runs haven’t been great. Didn’t sleep well last night and feeling ill all morning - worried about just missing my target and then being very disappointed if in low 18s.
Started in a good position as didn’t get held up. Was pushing, but it felt comfortable. Martyn appeared from the bushes 200 yards in and slowly worked towards catching and overtaking him, making sure to surprise him by shouting wtte of “cheating bastard” as I caught up.
First 2k were good, and felt like downhill. Worried that I was going too hard and would struggle, also looking at watch time/distance and at KM markers and aware I was behind time most of the way, and at best on for bang on 18.
From the turn at the bottom just had to push on. Started overtaking at a faster rate from here and was just a case of keep going as fast as I can and it’ll be over in less than 7 mins. Through the field, Cory was about the right distance ahead to beat me by 1 min at the end so gave a bit of confidence.
Went through 4k marker at 14:25 - so a 3:35/k would be enough. Pushed, got one last overtake, kept pushing. At 500m to go had 2 mins left so all not lost yet. Then with 58s left passing the 200m to go sign knew I’d got it.
Hard to be sure with corners and poor GPS, but think the first 4k were all quite consistent 3:37s (previous PB pace), with the last sneaking in 3:24.
Mission accomplished. Not a perfect run, but good enough; now start thinking that if everything slotted together I could shave off quite a lot more - sub-17 doesn’t *seem* impossible...
Cory was 16:52 so a successful outing for FODAC. He was, however, wearing the expensive shoes that take 4% off your time (so add that back on would put him at 17:33 ;-) )
https://www.strava.com/activities/2303883655
C • PB 5
10 AM
Running warm up/down 17:19 [3] 3.4 km (5:06 / km) +10m 5:01 / km
shoes: Mizuno Wave Rider 22 Blue
Reasonably long warm down with Cory up the TT to the bottom of Hailey Park and back. Then walked the k down to Blackweir to find his family and dog. Legs feeling better at the end of it than they have since pre-Kymin (but don't think there's much running in them).
https://www.strava.com/activities/2303884351
Struggled through traffic, big holes in the road, no parking spaces and up the hill to support the Cribyn race. With it being holiday season, just 2 MDC runners this year (Stefan and Peter). Still maintain it is not a good race for me to attempt.
https://www.strava.com/activities/2303884351
Struggled through traffic, big holes in the road, no parking spaces and up the hill to support the Cribyn race. With it being holiday season, just 2 MDC runners this year (Stefan and Peter). Still maintain it is not a good race for me to attempt.