03-05-2010, 08:50 AM
Hey TheEd,
How's your week been? Hope your running well.
Had a blast surfing last week on holiday - 25 hours in the water, paddled and surfed my heart out for five days. Tough wave conditions, but warm and sunny. Improved technique substantially. Managed to get three runs in, experienced calf tightness after Sat and Suns runs, OK last in week. Accumulated a groin strain from surfing, faded towards end of week.
Sat PM: 4 miles easy
Sun AM: 2km w/up, then 5x1km at 10km pace - held 4:00 v.comfortably. Surfed rest of day.
Mon: Surf
Tues: Rest
Wed: Surf
Thurs: Surf
Fri: AM: 2miles easy, 2 miles with 4/km bursts. Surf rest of day.
Sat: Travel home
Sun: 10Km Race:
Time: 42:49 (last year 41:28)
Hrate Avg: 158 (last year 157)
Strong start up 1km hill, windy to 4Km, from 4.5 to 6 found v.hard. Seem to breakdown whole race in stages with slow sections to recover ie after water stations. After 6.5 with wind behind tried to ramp up h/rate above 160, really struggled. Speed increased after 8km due to dowhill section, legs had speed and coped with extreme downhill section very well. Finished hard, very pleased with effort considering the week build up and quantity of exercise, felt like I managed the race a lot better than ever, even though were tired...onwards and most certainly upwards!
With last years race heart rate average similiar to this years, I need to work on elevating this avg to where it should be for 10km for my Hrate ranges ie 170+, obviously this will maintain a higher km pace which I know my legs are capable of - how do I achieve this?
Feel like a few days off to get back into work and being home. Were thinking of an easy 4 miler on Thurs and start building back up again from there? What you say?
Cheers,
D
How's your week been? Hope your running well.
Had a blast surfing last week on holiday - 25 hours in the water, paddled and surfed my heart out for five days. Tough wave conditions, but warm and sunny. Improved technique substantially. Managed to get three runs in, experienced calf tightness after Sat and Suns runs, OK last in week. Accumulated a groin strain from surfing, faded towards end of week.
Sat PM: 4 miles easy
Sun AM: 2km w/up, then 5x1km at 10km pace - held 4:00 v.comfortably. Surfed rest of day.
Mon: Surf
Tues: Rest
Wed: Surf
Thurs: Surf
Fri: AM: 2miles easy, 2 miles with 4/km bursts. Surf rest of day.
Sat: Travel home
Sun: 10Km Race:
Time: 42:49 (last year 41:28)
Hrate Avg: 158 (last year 157)
Strong start up 1km hill, windy to 4Km, from 4.5 to 6 found v.hard. Seem to breakdown whole race in stages with slow sections to recover ie after water stations. After 6.5 with wind behind tried to ramp up h/rate above 160, really struggled. Speed increased after 8km due to dowhill section, legs had speed and coped with extreme downhill section very well. Finished hard, very pleased with effort considering the week build up and quantity of exercise, felt like I managed the race a lot better than ever, even though were tired...onwards and most certainly upwards!
With last years race heart rate average similiar to this years, I need to work on elevating this avg to where it should be for 10km for my Hrate ranges ie 170+, obviously this will maintain a higher km pace which I know my legs are capable of - how do I achieve this?
Feel like a few days off to get back into work and being home. Were thinking of an easy 4 miler on Thurs and start building back up again from there? What you say?
Cheers,
D