03-04-2011, 02:01 PM
TheEd,
What a race! Absolutely perfect conditions, albeit a little windy. Was warm and sunny...very nice. Watch memory was full so no splits unfort. Started at back of pack and picked off back markers all way through helped tremendously, hilly in parts, felt strong getting up.
Mile break-down:
1: Held 135-40bpm HRavg/5:30/km - took it v.easy.
2: " " " " " "
3: Leaned on a little, HR avg started to creep up 145-50
4: 150bpm - started to unwind and relax, started to find a better stride
5: Cruising @ 145-150bpm/5:00/km
6: Found a spark of pace 155bpm 4:30-5:00/km pace
7: Grind started HRAvg up to 160bpm holding 4:45/km strong
8: Tough but managable, strided last 1.2 mile 4:30/km.
8.75: Finish: 1:12:45
Don't know what overall pace that is - not bothered. Kept finding small releases of energy all way through, good sign. Happy with focus and general progress throughout race. Kept remembering all the little waddles been doing over last couple of months. Reckon the all the mountain biking been doing helped with over overall performance so thats encouraging.
Might do a short 20 min recovery waddle in morn. No work, studying at home. Swim training PM.
Onwards and upwards. Sessions next week if recovered well:
Mon: AM 20 min recovery waddles PM: Swim train (might cut short)
Tues: 30 mins waddle (OR REST)
Wed: 6x1km R60 (will see how recover, might drop reps and increase R)
Thurs: 20 mins waddle
Fri: 60mins easy/waddle
Sat: REST
Sun Might have to rest due to being out and about
Mon: 5km paced run
Will update recovery status,
D
What a race! Absolutely perfect conditions, albeit a little windy. Was warm and sunny...very nice. Watch memory was full so no splits unfort. Started at back of pack and picked off back markers all way through helped tremendously, hilly in parts, felt strong getting up.
Mile break-down:
1: Held 135-40bpm HRavg/5:30/km - took it v.easy.
2: " " " " " "
3: Leaned on a little, HR avg started to creep up 145-50
4: 150bpm - started to unwind and relax, started to find a better stride
5: Cruising @ 145-150bpm/5:00/km
6: Found a spark of pace 155bpm 4:30-5:00/km pace
7: Grind started HRAvg up to 160bpm holding 4:45/km strong
8: Tough but managable, strided last 1.2 mile 4:30/km.
8.75: Finish: 1:12:45
Don't know what overall pace that is - not bothered. Kept finding small releases of energy all way through, good sign. Happy with focus and general progress throughout race. Kept remembering all the little waddles been doing over last couple of months. Reckon the all the mountain biking been doing helped with over overall performance so thats encouraging.
Might do a short 20 min recovery waddle in morn. No work, studying at home. Swim training PM.
Onwards and upwards. Sessions next week if recovered well:
Mon: AM 20 min recovery waddles PM: Swim train (might cut short)
Tues: 30 mins waddle (OR REST)
Wed: 6x1km R60 (will see how recover, might drop reps and increase R)
Thurs: 20 mins waddle
Fri: 60mins easy/waddle
Sat: REST
Sun Might have to rest due to being out and about
Mon: 5km paced run
Will update recovery status,
D