17-10-2012, 05:13 PM
Check in with latest data:
Cough is pretty much gone (phew!). Had some rough nights but no lasting effects.
Long run on Saturday on the BMO Vancouver Marathon course, not as hilly on the way out as I expected but tough coming back. 2hrs, 22KM, 5:37/km, 139 AvHR. Did a few pickup k's at the end. Felt good, legs weren't too thrashed.
Sunday 30 minutes recovery, 6.5km, 5:37/km @133 AvHR. Legs much better after run.
Monday 55 minutes easy, 11km, 5:11/km @139 AvHR. Felt great, really wanted to run hard but held back and just enjoyed the feeling of easy running at a decent pace.
Tuesday 6x1K
Lap Time AvHR/MaxHR
1 3:55 154/162
2 60 rest 131 min
3 3:56 158/165
4 60 rest 134 min
5 3:58 160/165
6 60 rest 131 min
7 3:58 160/167
8 60 rest 139 min
9 4:01 162/169
10 60 rest 134 min
11 3:59 162/170
12 120 rest 116 min
Felt good, #5 was the hardest, really had to push through that one. The last one I was working harder but it was less painful.
Anyways, I'm glad I got through that block, looking forward to the remainder of the cycle.
4:05's for the 5K tempo this weekend? That will probably be my goal pace for the race next weekend since it's not a full 10K (9.5) on a really flat course.
KK
Cough is pretty much gone (phew!). Had some rough nights but no lasting effects.
Long run on Saturday on the BMO Vancouver Marathon course, not as hilly on the way out as I expected but tough coming back. 2hrs, 22KM, 5:37/km, 139 AvHR. Did a few pickup k's at the end. Felt good, legs weren't too thrashed.
Sunday 30 minutes recovery, 6.5km, 5:37/km @133 AvHR. Legs much better after run.
Monday 55 minutes easy, 11km, 5:11/km @139 AvHR. Felt great, really wanted to run hard but held back and just enjoyed the feeling of easy running at a decent pace.
Tuesday 6x1K
Lap Time AvHR/MaxHR
1 3:55 154/162
2 60 rest 131 min
3 3:56 158/165
4 60 rest 134 min
5 3:58 160/165
6 60 rest 131 min
7 3:58 160/167
8 60 rest 139 min
9 4:01 162/169
10 60 rest 134 min
11 3:59 162/170
12 120 rest 116 min
Felt good, #5 was the hardest, really had to push through that one. The last one I was working harder but it was less painful.
Anyways, I'm glad I got through that block, looking forward to the remainder of the cycle.
4:05's for the 5K tempo this weekend? That will probably be my goal pace for the race next weekend since it's not a full 10K (9.5) on a really flat course.
KK