Training Log Archive: O Steve!In the 1 days ending Nov 16, 2017:
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Thursday Nov 16, 2017 #
Run 30:00 [3]
Tempo...
3 x 10 minutes at 13:37 pace @ 4 % incline w/ 5 min of 20:00 pace @ 4% incline
HR was 119 to 155 HR on the last segment with HR at 150-153 on most of the tempo segments "comfortable hard" effort was right at this target.
comments:
With an eye to next summer and needing to keep at my tempo workouts for ski events I decided to try my tempo paced workouts on the treadmill running a slow pace at an incline targeting a HR of high 140's to 150 for the tempo paced sections.....
the plan was 4 x 10 minutes tempo with 5 min mild recovery....BUT, after 3 x 10 minutes my tendons on the front of my upper thighs were already sore and I know I can over do it and inflame a tendon SO I cut off the last repeat....I almost always power through but I got enough issues and 40 minutes of tempo paced running was a bit of a stretch anyway....
My knee hurt pretty good on the first tempo segment, surprisingly...and not in a good way (I almost quit) but I stayed at it and it leveled off to a 4...or 3.5...tolerable if not entirely comfortable...
so in summary it went like this....:
3 x 10 minutes at 13:37 pace @ 4 % incline w/ 5 min of 20:00 pace @ 4% incline
HR was 119 to 155 HR on the last segment with HR at 150-153 on most of the tempo segments "comfortable hard" effort was right at this target.
comments:
With an eye to next summer and needing to keep at my tempo workouts for ski events I decided to try my tempo paced workouts on the treadmill running a slow pace at an incline targeting a HR of high 140's to 150 for the tempo paced sections.....
the plan was 4 x 10 minutes tempo with 5 min mild recovery....BUT, after 3 x 10 minutes my tendons on the front of my upper thighs were already sore and I know I can over do it and inflame a tendon SO I cut off the last repeat....I almost always power through but I got enough issues and 40 minutes of tempo paced running was a bit of a stretch anyway....
My knee hurt pretty good on the first tempo segment, surprisingly...and not in a good way (I almost quit) but I stayed at it and it leveled off to a 4...or 3.5...tolerable if not entirely comfortable...
so in summary it went like this....:
uphill treadmill hike 35:41 [3]
uphill hike for warm up, recovery and cool down for running segments....
20:00 mile @ 4 % incline....HR about 120 most of the time.
20:00 mile @ 4 % incline....HR about 120 most of the time.
weight training 12:01 [3]
20 x 15