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+--- Thread: In between programmes (/Thread-In-between-programmes)
In between programmes - keith_w - 03-06-2014
Hi Ed
Feeling pretty damn good to be honest.
Legs were tired at the end, but only lasting problem is a dead leg I got at work this morning, before the run when a gate catch caught my left thigh.
Was planning a very easy gentle 30 mins tomorrow then I should be good to go on Thursday although possibly might be better to hold back till Friday as I can't do the long run till Sunday
In between programmes - TheEd - 03-06-2014
make sure to ice the sore leg .. ice ice baby
enjoy
TheEd
In between programmes - keith_w - 04-06-2014
Morning Ed
Gentle easy run @ 140bpm to run out any residual stiffness from yesterday and test my dead leg after icing. All went OK.
Distance: 5.53 km
Time: 30:25
Avg Pace: 5:30 min/km
Elevation Gain: 44 m
Avg HR: 139 bpm
Max HR: 157 bpm
Ideally would do 2K's on Friday, but weather forecast is pants but looking better tomorrow. Will play it by ear a bit I think.
Same pace as last cycle?
In between programmes - TheEd - 04-06-2014
same pace as last cycle, however, you can up the last 2k pace as you feel
good stuff
TheEd
In between programmes - keith_w - 05-06-2014
Hi Ed
10K pace development - Back to the old railway again this time on a very nice sunny warm afternoon but with a very stiff wind into my face on the first Km of each rep. Whether it was the wind or something else I just didn't 'feel' it today and that was shown in the reps. (4:39, 4:46, 4:45 and 4:49) Garmin was all over the place again and I had to run the distances to my marks not to the GPS distance which was always showing long.
This really frustrated me as I couldn't get into a steady pace and I think it had a negative overall effect on my performance. I think it's down to all the trees overhead and maybe I need a new location or a new GPS watch
Distance: 9.12 km
Time: 47:17
Split Time Distance Avg Pace
1 9:18.7 2.00 4:39
2 9:32.7 2.00 4:46
3 9:30.3 2.00 4:45
4 9:36.2 2.00 4:49
In between programmes - TheEd - 05-06-2014
not to hassle, you still got Day 1 in
onwards and forwards
TheEd
In between programmes - keith_w - 08-06-2014
Hi TheEd
Friday - rest day
Saturday 30 mins easy
Distance: 6.55 km
Time: 36:24
Avg Pace: 5:35 min/km
Sunday Easy 90 mins with a few hills
Distance: 15.14 km
Time: 1:30:07
Avg Pace: 5:56 min/km
Elevation Gain: 151 m
Avg HR: 146 bpm
Max HR: 160 bpm
In between programmes - TheEd - 08-06-2014
make sure to eat well and recover nicely before the next session
nice going
TheEd
In between programmes - keith_w - 09-06-2014
Evening TheEd
Moderately easy 30 min run with target HR of 150. Weather warm with sun and quite warm although wet underfoot
Distance: 7.14 km
Time: 38:06
Avg Pace: 5:21 min/km
Elevation Gain: 69 m
Avg HR: 151 bpm
Max HR: 159 bpm
1K's tomorrow and a new location!!
In between programmes - keith_w - 10-06-2014
Hi TheEd
5K pace development - 6 x1k at 4min 40 second with 75 second recoveries. Given the Garmin problems recently I had decided to try the Promenade instead but really strong wind today put paid to that so back to the old railway. Reset the Garmin to 1 second mode and that seemed to make all the difference. Really pleased with the splits particularly that I had enough left for a fast last run.
Split Time Distance Avg Pace
1 4:40.4 1.00 4:40
2 4:40.9 1.00 4:41
3 4:40.6 1.00 4:41
4 4:42.3 1.00 4:42
5 4:42.1 1.00 4:42
6 4:37.4 1.00 4:37
Avg HR:153 bpm
Max HR:180 bpm
Avg Run Cadence:166 spm
Max Run Cadence:198 spm
Onwards