11-01-2017, 10:49 PM
09-01-17
Upper/core strength training
Recovery run
5km
30mins
127 HR ave
10-01-17
Upper/core strength training
Easy run
8km
47:48
132 HR ave
11-01-17
Warm up 3.12km @ 6'08"/km
Time trial:
1 @ 4'56"/km
2 @ 4'50"/km
3 @ 4'44"/km
4 @ 4'22"/km
Total 18:52
Ave. pace 4'43"/km
Peak HR was 149. Ave HR 131 for whole session.
Warm down 2.62km @ 6:55km (walk/jog home)
Was pretty cool but decided just to strip off to leg skins and a vest for the TT as didnt want to overheat. Thia helped keep the HR low. Am very pleased with the negative splits and last KM. Finishing pace last 150 was 3'37" pace!
Felt good, was NOT clock watching, just tried to run by feel. Got a little uncomfortable towards the end but not to the point of distress. Maintained control throughout the 4km, all the core and strength work really helped, was balanced and held decent form through excercise to finish as I powered up in last 400m.
Had a good stretch after I got home too (as usual, I do a lot more stretching pre and post workouts these days)
After being nervous about this all day I am chuffed to bits with how it went. Legs were fine, no niggles or flare ups. Everything ok. That was my main worry, pulling the calf or something but all is good!
What's the next step coach?
Upper/core strength training
Recovery run
5km
30mins
127 HR ave
10-01-17
Upper/core strength training
Easy run
8km
47:48
132 HR ave
11-01-17
Warm up 3.12km @ 6'08"/km
Time trial:
1 @ 4'56"/km
2 @ 4'50"/km
3 @ 4'44"/km
4 @ 4'22"/km
Total 18:52
Ave. pace 4'43"/km
Peak HR was 149. Ave HR 131 for whole session.
Warm down 2.62km @ 6:55km (walk/jog home)
Was pretty cool but decided just to strip off to leg skins and a vest for the TT as didnt want to overheat. Thia helped keep the HR low. Am very pleased with the negative splits and last KM. Finishing pace last 150 was 3'37" pace!
Felt good, was NOT clock watching, just tried to run by feel. Got a little uncomfortable towards the end but not to the point of distress. Maintained control throughout the 4km, all the core and strength work really helped, was balanced and held decent form through excercise to finish as I powered up in last 400m.
Had a good stretch after I got home too (as usual, I do a lot more stretching pre and post workouts these days)
After being nervous about this all day I am chuffed to bits with how it went. Legs were fine, no niggles or flare ups. Everything ok. That was my main worry, pulling the calf or something but all is good!
What's the next step coach?