26-06-2019, 12:34 PM
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27-06-2019, 06:27 AM
I will stick to schedule.
Daz
Daz
28-06-2019, 10:45 AM
26/06/19 - Day 15
Resting HR - 47
6.02km
34:35
5:44 pace
Ave HR 128
Max HR 142
26/06/19 - Day 16 - Fartlek session
Resting HR - 48
8.01km
43:08
5:22 pace
Ave HR 138
Max HR 167
2km warm up @ 5:42/km
5 min @ 4:47/km
1 min @ 6:16/km
5 min @ 4:49/km
1 min @ 6:04/km
5 min @ 4:45/km
1 min @ 6:08/km
2.37km warm down @ 5:43/km
24 degree heat for that session. Good conditioning for what is going to be about the same temperature as race on Sunday. This was a comfortable feeling kind of a pace, without being too taxing or having to breathe to heavy but let's see what the endurance is like on Sunday as to whether holding that pace is manageable. The plan is a 4:45 opening KM and settle back to just under 5's and build it up from halfway if the heat allows. Terrain for Sunday is mixed road, track and trail and am unaware of undulation but am expecting it not to be flat, given that I am kind of familiar with the area. Breaking 50 could be a tough ask Sunday all things considered. Feeling good and ready to go, right calf is a bit tight (not sure what i did to it), will see how it feels on the easy later, might just knock it on the head if i think its going to worsen.
Have a good weekend all.
Daz.
Resting HR - 47
6.02km
34:35
5:44 pace
Ave HR 128
Max HR 142
26/06/19 - Day 16 - Fartlek session
Resting HR - 48
8.01km
43:08
5:22 pace
Ave HR 138
Max HR 167
2km warm up @ 5:42/km
5 min @ 4:47/km
1 min @ 6:16/km
5 min @ 4:49/km
1 min @ 6:04/km
5 min @ 4:45/km
1 min @ 6:08/km
2.37km warm down @ 5:43/km
24 degree heat for that session. Good conditioning for what is going to be about the same temperature as race on Sunday. This was a comfortable feeling kind of a pace, without being too taxing or having to breathe to heavy but let's see what the endurance is like on Sunday as to whether holding that pace is manageable. The plan is a 4:45 opening KM and settle back to just under 5's and build it up from halfway if the heat allows. Terrain for Sunday is mixed road, track and trail and am unaware of undulation but am expecting it not to be flat, given that I am kind of familiar with the area. Breaking 50 could be a tough ask Sunday all things considered. Feeling good and ready to go, right calf is a bit tight (not sure what i did to it), will see how it feels on the easy later, might just knock it on the head if i think its going to worsen.
Have a good weekend all.
Daz.
30-06-2019, 06:42 AM
26/06/19 - Day 17
Resting HR - 47
rested calf it wasn't ready to run
26/06/19 - Day 18
Resting HR - 47
calf better
Resting HR - 47
rested calf it wasn't ready to run
26/06/19 - Day 18
Resting HR - 47
calf better
30-06-2019, 08:58 PM
26/06/19 - Day 19 RACE DAY
Resting HR - 47
10.01km
47:50 (chip time 47:45)
4:47 pace
Ave HR 176
Max HR 195
Note HR may be slightly different now as got new Garmin FR235 yesterday. HR was being monitored on a fitbt before.
Laps Time Mx Pac Avg HR Max HR Avg Cad Avg Stride
1 04:29.2 04:22 154 176 156 1.43
2 04:44.0 04:41 169 173 156 1.36
3 04:48.3 04:47 174 179 155 1.34
4 04:49.1 04:43 175 178 155 1.34
5 04:48.7 04:41 178 182 157 1.32
6 04:51.3 04:47 180 184 158 1.31
7 04:59.0 04:52 183 192 157 1.28
8 04:50.2 04:47 181 194 157 1.32
9 04:56.0 04:52 183 192 156 1.3
10 04:31.6 04:28 184 195 160 1.38
47:50:00 04:42 176 195 157 1.34
Data link here: https://connect.garmin.com/modern/activity/3797721853
So I didn't run Friday as had a bit of self preservation going on with a slightly dodgy calf. The couple of days rest (except a bit of footgolf yesterday morning) did it the world of good, if it had in anyway been suspect yesterday morning I wouldn't have played FG.
Maybe I got a bit of sunstroke yesterday but there was a mild headache floating around the noggin yesterday which didn't dissipate through the evening. I didn't get the best nights sleep but manged over 7 hours. A shower made me feel half human and managed some complex carb based cereal prior to my 2 hour two pre-race cut off time of 8am!!
It was a warm morning, circa 19-20 degrees C. The start was a 1 km downhill section where I took the opportunity to go a little quicker than the planned 4:45 and stole a few more seconds into the target time. settled into a nice even pace on the uneven terrain and felt comfortable. Took water at 3km and again at 6km. There was a bit of wind but even that was unrelentingly warm and of little relief in the open, in fact it proved to be a massive hinderance midway through the event, from about 6km through to 8.5 km mark it was a firm direct headwind along a stretch elevation gain. It felt like I was running with a hot hairdryer blowing in my face!! All I can say is the "quit demons" were strong at that point and it took some mental strength to power through those KMs without dropping too much time. I didn't take water at 7.5km. As you can see from the splits, I managed somehow to keep every km under 5min/km mark, very please with that in itself!! Pleased with the pacing from 3 - 6, 7-8 were tough with the wind and slight elevation, 9 I was boxed in on narrow path with continued mild elevation gain and very pleased with the nice downhill last KM which enabled me to find a bit extra and finish about as quick as I started. The sprint finish was only about 50m, had to dig deep to scrape that out!!
Obviously very pleased to get into the 47s. Way ahead of target time despite the heat, the wind and the terrain, so a successful outing once again.
Have a few choices on the next event, there are two similar flat road races a week apart. The closer one (geographically) is on the 21st July with another slightly further away the following week on the 28th. The 28th suits better in terms of other commitments and gives me a week or so to recover a bit before the next cycle starts. Will go same as last time on some short recovery runs and into some Base mileage for a few days.
Resting HR - 47
10.01km
47:50 (chip time 47:45)
4:47 pace
Ave HR 176
Max HR 195
Note HR may be slightly different now as got new Garmin FR235 yesterday. HR was being monitored on a fitbt before.
Laps Time Mx Pac Avg HR Max HR Avg Cad Avg Stride
1 04:29.2 04:22 154 176 156 1.43
2 04:44.0 04:41 169 173 156 1.36
3 04:48.3 04:47 174 179 155 1.34
4 04:49.1 04:43 175 178 155 1.34
5 04:48.7 04:41 178 182 157 1.32
6 04:51.3 04:47 180 184 158 1.31
7 04:59.0 04:52 183 192 157 1.28
8 04:50.2 04:47 181 194 157 1.32
9 04:56.0 04:52 183 192 156 1.3
10 04:31.6 04:28 184 195 160 1.38
47:50:00 04:42 176 195 157 1.34
Data link here: https://connect.garmin.com/modern/activity/3797721853
So I didn't run Friday as had a bit of self preservation going on with a slightly dodgy calf. The couple of days rest (except a bit of footgolf yesterday morning) did it the world of good, if it had in anyway been suspect yesterday morning I wouldn't have played FG.
Maybe I got a bit of sunstroke yesterday but there was a mild headache floating around the noggin yesterday which didn't dissipate through the evening. I didn't get the best nights sleep but manged over 7 hours. A shower made me feel half human and managed some complex carb based cereal prior to my 2 hour two pre-race cut off time of 8am!!
It was a warm morning, circa 19-20 degrees C. The start was a 1 km downhill section where I took the opportunity to go a little quicker than the planned 4:45 and stole a few more seconds into the target time. settled into a nice even pace on the uneven terrain and felt comfortable. Took water at 3km and again at 6km. There was a bit of wind but even that was unrelentingly warm and of little relief in the open, in fact it proved to be a massive hinderance midway through the event, from about 6km through to 8.5 km mark it was a firm direct headwind along a stretch elevation gain. It felt like I was running with a hot hairdryer blowing in my face!! All I can say is the "quit demons" were strong at that point and it took some mental strength to power through those KMs without dropping too much time. I didn't take water at 7.5km. As you can see from the splits, I managed somehow to keep every km under 5min/km mark, very please with that in itself!! Pleased with the pacing from 3 - 6, 7-8 were tough with the wind and slight elevation, 9 I was boxed in on narrow path with continued mild elevation gain and very pleased with the nice downhill last KM which enabled me to find a bit extra and finish about as quick as I started. The sprint finish was only about 50m, had to dig deep to scrape that out!!
Obviously very pleased to get into the 47s. Way ahead of target time despite the heat, the wind and the terrain, so a successful outing once again.
Have a few choices on the next event, there are two similar flat road races a week apart. The closer one (geographically) is on the 21st July with another slightly further away the following week on the 28th. The 28th suits better in terms of other commitments and gives me a week or so to recover a bit before the next cycle starts. Will go same as last time on some short recovery runs and into some Base mileage for a few days.
02-07-2019, 11:03 AM
Hi Daz .. hope all going well with the calf muscle and great to see you were happy with the race
you welcome to do both events if you want to
I hope you have recovered well and then can start back towards whatever you choose to do next
TheEd
you welcome to do both events if you want to
I hope you have recovered well and then can start back towards whatever you choose to do next
TheEd
03-07-2019, 06:23 AM
Possibility of doing a 10km this Sunday instead then working through a cycle up to the 28th.
04-07-2019, 07:06 AM
Hi Daz, great stuff
if you recover well and then do the last 3 days before the event, all should be GO
TheEd
if you recover well and then do the last 3 days before the event, all should be GO
TheEd
04-07-2019, 07:46 AM
01/07/19 - Day 20
Resting HR - 48
6.00km
33:59
5:40 pace
Ave HR 135
Max HR 161
VO2Max 47
02/07/19 - Day 21
Resting HR - 45
6.07km
34:09
5:38 pace
Ave HR 140
Max HR 157
VO2Max 49
03/07/19 -
Resting HR - 47
12.01km
68:17
5:41 pace
Ave HR 141
Max HR 162
VO2Max 51
I have entered the race on Sunday. Fartlek session tonight, easy 30 tomorrow. Rest Saturday. Cycle will start next Wednesday. Legs are ok, recovery been good over last few days, no serious issues post race. Last night, found the pace very comfortable, was barely an effort and consistent for the whole distance.
Got some new data to share also. Since first wearing the new watch at the 10 km on Sunday, it said after the race my VO2 Max was 46. Last few days it has steadily moved up to 51. I am guessing it is a dynamic algo so the more data that is gathered the more accurate a guess it can give?
Resting HR - 48
6.00km
33:59
5:40 pace
Ave HR 135
Max HR 161
VO2Max 47
02/07/19 - Day 21
Resting HR - 45
6.07km
34:09
5:38 pace
Ave HR 140
Max HR 157
VO2Max 49
03/07/19 -
Resting HR - 47
12.01km
68:17
5:41 pace
Ave HR 141
Max HR 162
VO2Max 51
I have entered the race on Sunday. Fartlek session tonight, easy 30 tomorrow. Rest Saturday. Cycle will start next Wednesday. Legs are ok, recovery been good over last few days, no serious issues post race. Last night, found the pace very comfortable, was barely an effort and consistent for the whole distance.
Got some new data to share also. Since first wearing the new watch at the 10 km on Sunday, it said after the race my VO2 Max was 46. Last few days it has steadily moved up to 51. I am guessing it is a dynamic algo so the more data that is gathered the more accurate a guess it can give?
05-07-2019, 10:47 AM
04/07/19 - Fartlek session
Resting HR - 48
7.86km
43:54
5:35 pace
Ave HR 150
Max HR 174
2.1km warm up @ 6:00/km
5 min @ 4:54/km Ave HR 153 Max HR 158
1 min @ 5:44/km Ave HR 152 Max HR 153
5 min @ 4:52/km Ave HR 162 Max HR 167
1 min @ 5:42/km Ave HR 162 Max HR 163
5 min @ 4:50/km Ave HR 167 Max HR 171
1 min @ 9:43/km (WALKING RECOVERY DUE TO HEAT) Ave HR 162 Max HR 174
2.30km warm down @ 5:57/km
27 degree C heat. Took it a little slower and easier than last time out. Didn't feel great, legs were a little heavy but not surprised given longer run yesterday. It will be a very gentle plod today. Despite feeling heavy legged yesterday I am feeling good today, hopefully legs will be tip top for Sunday.
Have a good weekend all.
Daz.
Resting HR - 48
7.86km
43:54
5:35 pace
Ave HR 150
Max HR 174
2.1km warm up @ 6:00/km
5 min @ 4:54/km Ave HR 153 Max HR 158
1 min @ 5:44/km Ave HR 152 Max HR 153
5 min @ 4:52/km Ave HR 162 Max HR 167
1 min @ 5:42/km Ave HR 162 Max HR 163
5 min @ 4:50/km Ave HR 167 Max HR 171
1 min @ 9:43/km (WALKING RECOVERY DUE TO HEAT) Ave HR 162 Max HR 174
2.30km warm down @ 5:57/km
27 degree C heat. Took it a little slower and easier than last time out. Didn't feel great, legs were a little heavy but not surprised given longer run yesterday. It will be a very gentle plod today. Despite feeling heavy legged yesterday I am feeling good today, hopefully legs will be tip top for Sunday.
Have a good weekend all.
Daz.