24-10-2012, 06:29 PM
Hi TheEd,
This week's check in:
Wed - Easy 30, 6K, 5:26@138
Thurs - Easy 60 (56 minutes), 11K, 5:05@142
Fri-Rest
Sat - 5K tempo (2K warmup)
KM Time AvHR MaxHR
1 4:07, 148, 155
2 4:10, 158, 161
3 4:02, 161, 162
4 4:05, 163, 165
5 4:00, 165, 167
Total: 20:25
Felt good, it's getting colder here now (by Vancouver standards) and my legs felt stiff at the start. I kept it comfortable for the first half and turned it up a bit at the end. Definitely a pace that I feel I can try to hold over 10K.
Sun - Easy 60 (56 minutes)- 11K, 5:07@139
Mon - Easy 30 - 6K, 5:25@140
Tues - 10x400
Split Time AvHR MaxHR
1 1:29.8 148 159
2 1:01.7 133 min
3 1:26.6 152 161
4 1:01.4 133 min
5 1:26.9 154 162
6 1:01.9 135 min
7 1:27.1 155 161
8 1:00.9 142 min
9 1:26.9 156 163
10 1:01.5 133 min
11 1:27.6 155 164
12 1:01.1 137 min
13 1:26.5 157 164
14 1:01.7 140 min
15 1:27.2 157 165
16 1:04.0 138 min
17 1:28.1 157 164
18 1:00.8 142 min
19 1:27.7 158 165
20 1:00.3 142 min
21 1:27.4 159 165
22 1:11.3 132 min
It wasn't a killer workout, my legs felt slow, lacking spring/power and I was sucking wind a bit in the middle section. Maybe it was the cold and rain, maybe it was breaking in new shoes (my left foot in the turns really didn't like the new shoes), maybe it was running by myself. I also lost track of how many laps I had done, ended up doing an extra lap which actually felt better.
In any case, legs feel good today, no soreness. Maybe just need a bit more sleep to get that bounce back, had a few late nights this week. Looking forward to the wind down to the Sunday race.
Cheers,
KK
This week's check in:
Wed - Easy 30, 6K, 5:26@138
Thurs - Easy 60 (56 minutes), 11K, 5:05@142
Fri-Rest
Sat - 5K tempo (2K warmup)
KM Time AvHR MaxHR
1 4:07, 148, 155
2 4:10, 158, 161
3 4:02, 161, 162
4 4:05, 163, 165
5 4:00, 165, 167
Total: 20:25
Felt good, it's getting colder here now (by Vancouver standards) and my legs felt stiff at the start. I kept it comfortable for the first half and turned it up a bit at the end. Definitely a pace that I feel I can try to hold over 10K.
Sun - Easy 60 (56 minutes)- 11K, 5:07@139
Mon - Easy 30 - 6K, 5:25@140
Tues - 10x400
Split Time AvHR MaxHR
1 1:29.8 148 159
2 1:01.7 133 min
3 1:26.6 152 161
4 1:01.4 133 min
5 1:26.9 154 162
6 1:01.9 135 min
7 1:27.1 155 161
8 1:00.9 142 min
9 1:26.9 156 163
10 1:01.5 133 min
11 1:27.6 155 164
12 1:01.1 137 min
13 1:26.5 157 164
14 1:01.7 140 min
15 1:27.2 157 165
16 1:04.0 138 min
17 1:28.1 157 164
18 1:00.8 142 min
19 1:27.7 158 165
20 1:00.3 142 min
21 1:27.4 159 165
22 1:11.3 132 min
It wasn't a killer workout, my legs felt slow, lacking spring/power and I was sucking wind a bit in the middle section. Maybe it was the cold and rain, maybe it was breaking in new shoes (my left foot in the turns really didn't like the new shoes), maybe it was running by myself. I also lost track of how many laps I had done, ended up doing an extra lap which actually felt better.
In any case, legs feel good today, no soreness. Maybe just need a bit more sleep to get that bounce back, had a few late nights this week. Looking forward to the wind down to the Sunday race.
Cheers,
KK