30-05-2010, 01:11 PM
Hey TheEd,
Report:
Dist: Approx 8miles(13Kms)
Time: 1:09:23
Avg HR: 138bpm
Avg Spd Approx: 5:24/k
Route: Varied, very undulating.
15 min bike ride to start. At 40mins hit 5 miles and could have ended at 6 and 50mins, but felt steady on feet so decided to end via longer route. Was tough as entertained long gradually increasing hill to end. Walked on after clock stopped to warm-down. Left calf was noticable, reverted to heel stricking to take heat off here and there - worked OK. No probs afterwards after good stretch and bath.
V.pleased with effort, could be faster and more fluent. Would like to try this route next week again and aim to lower average HR. The route is very varied, tarmac, track, field, wood etc perfect prep.
Just to add, at 3.5miles after a long decent in Wood theres a huge 350-400m climb - got to top, no stop and jogged on, recovered very well. HR peaked at 170bpm.
Same again at end, theres a good 250-300m pavement climb - great practice for the 10.5Km race in a fortnight.
Relaxing for rest of day (maybe a little DIY). Might do a few recovery miles on friends race bike tomorrow depending on energy levels. How many miles not sure. There is a club run PM, usually its run at your own pace so could go along and do a few slow/easy. What you recommend?
Tues AM going out on up 60+Km MTB ride. No running after this till Thurs I reckon!
Look forward to hearing any feedback. Hope you're having a great weekend,
Cheers,
D
Report:
Dist: Approx 8miles(13Kms)
Time: 1:09:23
Avg HR: 138bpm
Avg Spd Approx: 5:24/k
Route: Varied, very undulating.
15 min bike ride to start. At 40mins hit 5 miles and could have ended at 6 and 50mins, but felt steady on feet so decided to end via longer route. Was tough as entertained long gradually increasing hill to end. Walked on after clock stopped to warm-down. Left calf was noticable, reverted to heel stricking to take heat off here and there - worked OK. No probs afterwards after good stretch and bath.
V.pleased with effort, could be faster and more fluent. Would like to try this route next week again and aim to lower average HR. The route is very varied, tarmac, track, field, wood etc perfect prep.
Just to add, at 3.5miles after a long decent in Wood theres a huge 350-400m climb - got to top, no stop and jogged on, recovered very well. HR peaked at 170bpm.
Same again at end, theres a good 250-300m pavement climb - great practice for the 10.5Km race in a fortnight.
Relaxing for rest of day (maybe a little DIY). Might do a few recovery miles on friends race bike tomorrow depending on energy levels. How many miles not sure. There is a club run PM, usually its run at your own pace so could go along and do a few slow/easy. What you recommend?
Tues AM going out on up 60+Km MTB ride. No running after this till Thurs I reckon!
Look forward to hearing any feedback. Hope you're having a great weekend,
Cheers,
D