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+--- Thread: To race is but a dream... (/Thread-To-race-is-but-a-dream--1559)
RE: To race is but a dream... - shadydaz - 18-05-2020
Good Morning!
14/05/20
Resting HR 53
8.36km
49:21
5:54/km
Ave HR 133
Max HR 169
15/05/20
Resting HR 49
4.03km
23:10
5:45/km
Ave HR 135
Max HR 153
Indoor cycling - 22km ish
16/05/20
Resting HR 52
17/05/20
20km easy on Zwift early morning.
5km paced session
3.21KM WARM UP @ 5:34/km
Resting HR 45
5.01km
20:46
4:08/km
Ave HR 159
Max HR 186
1. 4:17.1
2. 4:13.8
3. 4:10.6
4. 4:05.0
5. 3:56.4
Total: 20:42.9
This took a whole lot of effort. Got it done with no adverse affects or injuries. Despite it being late evening, it was still warm and somewhat humid, not my ideal conditions so really pleased with the negative splits and the overall result. At the end I was close to vomiting so that summises the scale of the effort. The legs feel amazingly fresh this morning, nothing (groin in particular) kicked off since.
My recovery still taking a while, hence some really easy session mixed with a bit of cycling (nothing hard on legs). I have still not yet managed to procure any Protien whey. Just feel that it's taking the muscles a little longer to recover without that.
I hear you coach, this is second cycle back in so still finding feet. Got one more cycle to go leading up to the local 10km race on the 28th, I've checked the website - still not cancelled or postponed so that is the target for training.
I am contemplating moving my planned training cycles forward a day so they start on a Tuesday. There are pros and cons to doing this.
Pros:
1. Friday rest days as it suits better on weekends i have my two youngest (this has not happened for while but will start again soon)
2. Long runs/ paced effort days fall on Saturdays and parkrun can be used to give a more motivating environment.
3. Club Run Tuesdays suit the training programmes better as match the longer, easy efforts.
Cons:
1. Doing a 2km session on a Thursday would be a real squeeze as I would usually play some team 8 Ball pool with my friends those evenings.
2. I get migraines, more often than not, on a Saturday and I am not sure what impact those would have on training (perhaps not lying in a bit and getting up for parkrun may offset them)
3. Racedays in the UK are more often than not on a Sunday Morning, which is why my training always started on a Wednesday Based on countback)
4. Certain quality session would then fall on club night Tuesday, which would not fit in with their schedule or mine.
I've been happy enough doing the cycles off a Wednesday start for years, its just been a thought that has developed this week, for no particular reason.
Darren
RE: To race is but a dream... - TheEd - 19-05-2020
Hi Daz .. first off .. that is quite a 5k bang .. make sure to recover .. its looking quite decent
yes, starting Day 1 on Tuesday with Day 3 on the Thursday is ideal .. in week 2 after Day 8 you can jumble things around to suit whatever is happening or comes up .. Day 8 would be a Tuesday but thereafter it isn't essential
what are your thoughts further
TheEd
RE: To race is but a dream... - shadydaz - 20-05-2020
Good Morning Coach,
It does seem to take my legs about a km to get up to speed these days on these efforts. I had pushed a little harder in the last km of the warm up to get the blood flowing which I think helped.
I guess my main concern is the time constraints it puts on a Thursday and the quality sessions clashing with the club run on Tuesdays. I guess whilst social distancing in place (no club runs or pool nights) i can trial it on the next cycle.
18/05/20
Resting HR 50
12.07km
66:28
5:30/km
Ave HR 143
Max HR 158
19/05/20
Resting HR 52
6.09km
34:02
5:35/km
Ave HR 135
Max HR 147
oh, and I've found some protein. feel better already!
RE: To race is but a dream... - TheEd - 22-05-2020
Hi Daz, we will jumble juggle when the time comes
onwards TheEd
ps.. wanted to ask, do you hydrate well during the day and after training
RE: To race is but a dream... - shadydaz - 23-05-2020
I’m a coffee drinker in the mornings. I normally drink a glass ow water first thing, coffee through the morning, then water from about 11/12ish when I have lunch. I will take an isotonic drink on any hard session or runs over an hour. I generally don’t drink coffee pm. Normally just drink water or pure OJ, no carbonated drinks. Protein shake are mostly made with water too. One in morning, more in evening after training.
I may be a little inconsistent some days but this is Generally the routine.
Are you asking because of the inconsistent RHR? I haven’t quite put my finger on why that is happening yet.
RE: To race is but a dream... - TheEd - 25-05-2020
Hi daz, I was thinking re: migraines
all moving along nicely
onwards TheEd
RE: To race is but a dream... - shadydaz - 29-05-2020
Started new cycle on Tuesday, feels a bit strange being a day out. Completed 2km session last night, nice and steady. First point to point adventure planned for early tomorrow morning, out 18 miles to Stevenage and train home.
Comprehensive update to follow.
RE: To race is but a dream... - TheEd - 30-05-2020
Enjoy your weekend training Daz
have a great one
TheEd
RE: To race is but a dream... - shadydaz - 01-06-2020
20/05/20 6 x 400m
Resting HR 52
Running
8.71km
47:07
5:25 min/km
Ave HR 152
Max HR 185
3.23km warm up 18:11
1. 93.8s @ 3:55/km, Ave HR 167 Peak HR 174
R60s @ 5:17/km Rec HR 165
2. 95.0s @ 3:57/km, Ave HR 174 Peak HR 179
R60s @ 5:16/km Rec HR 168
3. 93.4s @ 3:53/km, Ave HR 177 Peak HR 181
R60s @ 5:49/km Rec HR 170
4. 94.3s @ 3:56/km, Ave HR 178 Peak HR 183
R60s @ 5:04/km Rec HR 176
5. 97.1s @ 4:03/km, Ave HR 182 Peak HR 185
R60s @ 5:35/km Rec HR 175
6. 110.3s @ 4:36/km, Ave HR 180 Peak HR 184
R60s @ 9:27/km Rec HR 125
2.12km warm Down
Rep Average 97.31s
First go at these for a long time, a few years in fact. Didn't last the full session, not a surprise as i as out in the afternoon heat. was pleased with what I did manage to do before blew in the 6th rep. The cycling has conditioned the calves so there wasn't any fall out afterwards in that regard. This gives me something to build on...
21/05/20
Resting HR 44
Running
7.13km
40:01
5:37 min/km
Ave HR 142
Max HR 157
22/05/20 fartleks
Resting HR 42
Running
6.02km
30:24
5:03 min/km
Ave HR 148
Max HR 176
6x 1min on, 1min off @ 4:00/km pace
23/05/20
Resting HR 50
Cycling:
100km
4:27
2193m elevation
Good aerobic base builder
24/05/20
Resting HR 52
Running TT Day
3.86km warm up
1. 4:09.0
2. 4:06.4
3. 4:05.3
no motivation to continue to finsih the 5km in the heat.
2.39km cool down
25/05/20
Resting HR 51
took a day off.
RE: To race is but a dream... - shadydaz - 01-06-2020
26/05/20
Resting HR 54
Running
15.00km
40:01
5:37 min/km
Ave HR 142
Max HR 157
27/05/20
Resting HR 43
Running
6.08km
32:42
5:23 min/km
Ave HR 135
Max HR 154
28/05/20
Resting HR 46
Running 5x2km session
17.33km total - set watch incorrectly so had to stop it after WU, reprogramme and start the session so no consolidated data for full session.
3.82km Warm up
1.
4:17.3 ave HR 159, Max HR 169
4:15.2 ave HR 168, Max HR 171
8:32.5 Average pace 4:16.2
R90: 5:29/km ave HR 155, Max HR 168, Recovery HR 147
2.
4:15.5 ave HR 166, Max HR 173
4:13.1 ave HR 172, Max HR 175
8:28.6 Average pace 4:14.3
R90: 5:48/km ave HR 159, Max HR 173, Recovery HR 151
3.
4:18.6 ave HR 168, Max HR 174
4:11.0 ave HR 173, Max HR 177
8:29.6 Average pace 4:14.8
R90: 5:31/km ave HR 163, Max HR 172, Recovery HR 156
4.
4:15.4 ave HR 169, Max HR 177
4:16.2 ave HR 175, Max HR 177
8:31.6 Average pace 4:15.8
R90: 6:02/km ave HR 160, Max HR 175, Recovery HR 153
5.
4:13.0 ave HR 169, Max HR 175
4:10.7 ave HR 175, Max HR 178
8:23.7 Average pace 4:11.8
R90: 5:47/km ave HR 165, Max HR 177, Recovery HR 152
2.01km Warm down
Average km pace for intervals: 4:14.6/km
Average km pace for intervals: 44:22.2/km previous session
Compared to last fully completed session as the last 2km sesh was aborted after rep three. pleased to get through this one, targeting 4:15/km, i was bang on average through the session.
29/05/20
Resting HR 48
30/05/20
Resting HR 52
Running
20.02km
96:51
4:50 min/km
Ave HR 160
Max HR 170
31/05/20
Resting HR 48
Cycling - 60 mins, 27km
Running
6.08km
32:38
5:22 min/km
Ave HR 132
Max HR 142