Training Log Archive: DoobyIn the 1 days ending Mar 29, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Mar 29, 2014 #
12 PM
Road warm up/down 23:39 [2] 3.75 km (6:18 / km) +35m 6:02 / km
ahr:132 max:159 slept:7.5 shoes: Mizuno Wave Rider 16
Headed off to Knocknagoshel in nice time, registered, and did some more note reading in the car before warming up. Ran out the route for aroud 1.5k before turnning, bit a hill to 1k, and a few bends. Took the pace handy.
Came back and changed shoes and did a few strides up the village from the church, lungs didn't feel great.
Then off to the start.
Came back and changed shoes and did a few strides up the village from the church, lungs didn't feel great.
Then off to the start.
1 PM
Road race 16:39 [5] 5.0 km (3:20 / km) +40m 3:12 / km
ahr:176 max:186 shoes: Nike Lunaracer+
Knocknagoshel 5k
Went to start the watch and history screen was up so spent the first few seconds getting training screen on and starting the watch! Lost around 50m and based on time, 12 seconds to do this. Will add that to 1st km split.
Set the virtual partner to 3.25 per km before the start. Felt a 17 minute time would be acceptable. So kept an eye on the virtual partner a few times, always ahead, maybe by 4 seconds after 1.5km. After that I didn't really look at it again, just raced!
3.22
3.22
3.28
3.24
3.01
The 1st km was uphill, some downhill then up to 2, more up for the 1st half of 3, and then a small bit of uphill around 4 before a downhill last km. Pleased with the splits, they are consistent as the 3rd km had the turnaround in the middle so that would've cost seconds decellerating and getting back up to speed.
Arthur Fitzgerald was in the race so reckoned i'd stick with him for as long as possible. Another chap joined us at the start for maybe 250m then dropped back. Felt ok early and just stuck with Arthur. Under a small bit of pressure approaching the turn around, but kept tight. Had to go around a cone for the turn, and back the way we came. Out and back race.
So had to keep left to avoid the other runners coming against us. Not too many close calls, other runners mostly behaved themselves. On the way back I tucked in even more to Arthur, more next to him heading out. And wasn't feeling as much pressure but I suppose the first part was more or less uphill. Approaching or just after the 4km mark, can't remember, I somehow ended up ahead. Had to be on the slight uphill.
Can't say I planned on this move. But once ahead I just concentrated on the road in front of me and getting the turns tight, and maintaining the gap while resisting the temptation to look over my shoulder. The advice that joshosh was given by his coach which he referenced last Saturday regarding not giving up the lead when you take it went through my head.
Used that as motivation to stay ahead. No checking of the watch but knew HR was on the up, was below 180 early on. Hit the 2nd last bend and felt the gap to Arthur had increased. Knew that once on the main road again it was a straight run to the line of maybe 200m. Through the bend and onto the home straight I ran hard focusing on the line, think i'd more speed if I needed to sprint. But had Arthur beat, by 6 seconds:-)
Impressed with my last km time of 3.01, was downhill, but haven't done any recent sessions of this distance or longer.
My first road win.
And in a time of 16.39, bit faster than expected/[planned. So my shape can't be all that bad. Definitely a nice confidence boost for next few weeks of training.
Went to start the watch and history screen was up so spent the first few seconds getting training screen on and starting the watch! Lost around 50m and based on time, 12 seconds to do this. Will add that to 1st km split.
Set the virtual partner to 3.25 per km before the start. Felt a 17 minute time would be acceptable. So kept an eye on the virtual partner a few times, always ahead, maybe by 4 seconds after 1.5km. After that I didn't really look at it again, just raced!
3.22
3.22
3.28
3.24
3.01
The 1st km was uphill, some downhill then up to 2, more up for the 1st half of 3, and then a small bit of uphill around 4 before a downhill last km. Pleased with the splits, they are consistent as the 3rd km had the turnaround in the middle so that would've cost seconds decellerating and getting back up to speed.
Arthur Fitzgerald was in the race so reckoned i'd stick with him for as long as possible. Another chap joined us at the start for maybe 250m then dropped back. Felt ok early and just stuck with Arthur. Under a small bit of pressure approaching the turn around, but kept tight. Had to go around a cone for the turn, and back the way we came. Out and back race.
So had to keep left to avoid the other runners coming against us. Not too many close calls, other runners mostly behaved themselves. On the way back I tucked in even more to Arthur, more next to him heading out. And wasn't feeling as much pressure but I suppose the first part was more or less uphill. Approaching or just after the 4km mark, can't remember, I somehow ended up ahead. Had to be on the slight uphill.
Can't say I planned on this move. But once ahead I just concentrated on the road in front of me and getting the turns tight, and maintaining the gap while resisting the temptation to look over my shoulder. The advice that joshosh was given by his coach which he referenced last Saturday regarding not giving up the lead when you take it went through my head.
Used that as motivation to stay ahead. No checking of the watch but knew HR was on the up, was below 180 early on. Hit the 2nd last bend and felt the gap to Arthur had increased. Knew that once on the main road again it was a straight run to the line of maybe 200m. Through the bend and onto the home straight I ran hard focusing on the line, think i'd more speed if I needed to sprint. But had Arthur beat, by 6 seconds:-)
Impressed with my last km time of 3.01, was downhill, but haven't done any recent sessions of this distance or longer.
My first road win.
And in a time of 16.39, bit faster than expected/[planned. So my shape can't be all that bad. Definitely a nice confidence boost for next few weeks of training.
Road warm up/down 10:37 [2] 1.56 km (6:48 / km) +19m 6:25 / km
ahr:137 max:154 shoes: Mizuno Wave Rider 16
Ran west past the finish again, at a very slow pace, legs felt ok and not too much pain so warm-down was better than usual. Some serious knee pain on the way home, last 15 minutes of the drive weren't pleasant. Getting out of the car was welcomed. Legs feel fine standing but sitting in the car doesn't work, must look at driving position again.
C • Win 2