Sunday 7 December Central Coast Half
I really was unsure of how of how to run this one. Would it be a steady 1.45 or would I push it for a long improve run. I was tempted to push and go under 100. Even at the start I was undecided then we started and I thought I would push and see what happened. I managed to hold 4.35 pace until 15k which is a pace I have not got near in training and I was working very very hard. It slowed it the last 6k but I did ease off a bit to manage a 4.50 pace to the end and not one that got slower.
Very pleased to run 97.36 @ 4.39
Average HR 156 !! MaxHR 163 so I was working very hard all the way. I am not sure what my MaxHR is but about 170/172.
18.6 Monday 8 December : Recovery
Planned : 21K @ 5.30 HR 132 - 138
I really was unsure of how of how to run this one. Would it be a steady 1.45 or would I push it for a long improve run. I was tempted to push and go under 100. Even at the start I was undecided then we started and I thought I would push and see what happened. I managed to hold 4.35 pace until 15k which is a pace I have not got near in training and I was working very very hard. It slowed it the last 6k but I did ease off a bit to manage a 4.50 pace to the end and not one that got slower.
Very pleased to run 97.36 @ 4.39
Average HR 156 !! MaxHR 163 so I was working very hard all the way. I am not sure what my MaxHR is but about 170/172.
18.6 Monday 8 December : Recovery
Planned : 21K @ 5.30 HR 132 - 138
Result: 21k @ 5.37 HR 132 - 148
Just about right but it was difficult after yesterday.
18.5 Tuesday 9 December : Maintenance
Planned : 18k @ 4.45 - 5.15 HR 138 - 144
Result : 16k @ 5.11 HR 140 - 149
Just about right but still a lot of work to do before my pace will come down to the lower end of the range.
18.4 Wednesday 10 December : Maintenance
Planned:16k @ 5.15 HR 138 - 144
Result : 16k @5.03 HR 140- 150
Some laps of the Bay with JD - when I run with him we always seem to go faster that either of us thought or planned. Still it was a firm session.
18.3 Thursday11 December : Recovery
Planned 24k @ 5.30 HR 132 - 138
Result : 25k @ 5.38 HR 129 - 137
Solid distance at a firm pace but slower than anticipated. However the HR was within the range. Injuries still persist although when I warm up they are not much of an issue at this speed but I suffer greatly when they cool down after training and the limp persists all day. This has to improve before I start increasing the speed. I am doing the Achilles exercises but not enough of them and no rest for the injuries.
18.2 Friday 12 December : Maintenance
Planned : 21k @ 5.15 HR 138 - 144
Result : 21k @ 5.20 HR 133 - 138
Pace fine but HR down. It too early to start running at pace only.
18.1 Saturday 13 December : Recovery
Planned: 14k @ 5.45 HR 132 - 138
Result : 15k @ 6.03 HR 128 - 148
A bit slower than planned but on a recovery run that is fine. HR a bit over the place.
In the afternoon:
Improve TT : 10k @ 5.00
Result : 10k @ 4.43 HR 152 - 158 (47.20)
Very pleased with the last session of the week.
Total for the week 157k. Some of the esssions were not as planned - usually much slower and the HR was also usually all over the place. I hope in the next week or so the pace will be come more within the training range planned.
18.2 Friday 12 December : Maintenance
Planned : 21k @ 5.15 HR 138 - 144
Result : 21k @ 5.20 HR 133 - 138
Pace fine but HR down. It too early to start running at pace only.
18.1 Saturday 13 December : Recovery
Planned: 14k @ 5.45 HR 132 - 138
Result : 15k @ 6.03 HR 128 - 148
A bit slower than planned but on a recovery run that is fine. HR a bit over the place.
In the afternoon:
Improve TT : 10k @ 5.00
Result : 10k @ 4.43 HR 152 - 158 (47.20)
Very pleased with the last session of the week.
Total for the week 157k. Some of the esssions were not as planned - usually much slower and the HR was also usually all over the place. I hope in the next week or so the pace will be come more within the training range planned.
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1 comment:
Good solid run Ray. Wish I could have been up there this year. Might see you around the Bay Run Sunday morning as the Striders are running their christmas brunch run from Le Montage at 6am.
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