12/06/19 -
Resting HR - 48
12.02km
70:05
5:49 pace
Ave HR 135
Max HR 148
13/06/19 -
Resting HR - 48
5.87km
33:55
5:44 pace
Ave HR 129
Max HR 139
14/06/19 - 2km interval session
Resting HR - 50
12.09km
67:48
5:36 pace
Ave HR 142
Max HR 168
2km warm up
1. 9:48 @4:57/km Peak HR 138
Rest 77 sec (hit wrong button on watch!) Recovery HR 107
2. 9:44 @4:52/km Peak HR 147
Rest 120sec Recovery HR 123
3. 9:37 @4:48/km Peak HR 165
Rest 120sec Recovery HR 127
4. 9:19 @4:39/km Peak HR 168
Rest 120sec Recovery HR 130
2km warm Down
Average Interval Pace: 4:49/km
https://connect.garmin.com/modern/activity/3745588340
Dont pay attention to the splits because I messed the watch up, look at the graphs haha.
Early Morning session at the nature reserve in the rain and a nice breeze which kept me cool throughout.
Rather strangely, the first interval was the toughest. I am guessing I didn't get myself fully "up to temp" in the warm up, despite the HR dropping off a bit in the first interval, it took a while to find a bit of rhythm.
Yes as above, even after the first interval I must have still been a bit asleep because I pressed a wrong button on the watch I had a shorter first rest, I just went and started running in panic when I realised what I had done!! Then I was concerned for the rest of the session that it was going to impact but as we can see from the numbers, it was all good. I then did the same thing to the watch at the start of the last interval so it was a bad day on that front.
I also had a new combination of shoes/socks on which caused problems. So noted for future reference, don't wear compression socks when wearing the trail shoes. Small blister started to form on the inside of my left foot after a mile. Should be OK as didn't get too uncomfortable or painful through the session. I don't think it will affect the long run on Sunday as will be back in the Sauconys for that. I have had to switch the trainers/trail shoes recently due to weather. Was contemplating bring the old Assics out of retirement for a week or two for the shorter runs if need be.
Overall a pleasing session. As I progressed through the intervals I found a steady pace and it wasn't overly taxing. Fully in control without pushing too close to the limit. No attempt at a sprint finish or anything, I was just a very consistent last interval at the higher tempo, wasn't will to antagonise the foot issue for the sake of a few seconds. Once again I felt like this was very controlled and even enjoyable as a result as I wasn't gulping for oxygen and the legs were not screaming for a rest. There was a bit left in the tank so think I judged it just right.
As you can see, a good week, legs feeling stronger, I can feel the lungs getting bigger, the short easy runs are becoming very easy, hard sessions have been controlled and measured. I am at the point where i am having to hold myself back on the easy efforts so something is starting to come together again.
Anyway, that's enough rambling from me. Have a good weekend everyone.
Resting HR - 48
12.02km
70:05
5:49 pace
Ave HR 135
Max HR 148
13/06/19 -
Resting HR - 48
5.87km
33:55
5:44 pace
Ave HR 129
Max HR 139
14/06/19 - 2km interval session
Resting HR - 50
12.09km
67:48
5:36 pace
Ave HR 142
Max HR 168
2km warm up
1. 9:48 @4:57/km Peak HR 138
Rest 77 sec (hit wrong button on watch!) Recovery HR 107
2. 9:44 @4:52/km Peak HR 147
Rest 120sec Recovery HR 123
3. 9:37 @4:48/km Peak HR 165
Rest 120sec Recovery HR 127
4. 9:19 @4:39/km Peak HR 168
Rest 120sec Recovery HR 130
2km warm Down
Average Interval Pace: 4:49/km
https://connect.garmin.com/modern/activity/3745588340
Dont pay attention to the splits because I messed the watch up, look at the graphs haha.
Early Morning session at the nature reserve in the rain and a nice breeze which kept me cool throughout.
Rather strangely, the first interval was the toughest. I am guessing I didn't get myself fully "up to temp" in the warm up, despite the HR dropping off a bit in the first interval, it took a while to find a bit of rhythm.
Yes as above, even after the first interval I must have still been a bit asleep because I pressed a wrong button on the watch I had a shorter first rest, I just went and started running in panic when I realised what I had done!! Then I was concerned for the rest of the session that it was going to impact but as we can see from the numbers, it was all good. I then did the same thing to the watch at the start of the last interval so it was a bad day on that front.
I also had a new combination of shoes/socks on which caused problems. So noted for future reference, don't wear compression socks when wearing the trail shoes. Small blister started to form on the inside of my left foot after a mile. Should be OK as didn't get too uncomfortable or painful through the session. I don't think it will affect the long run on Sunday as will be back in the Sauconys for that. I have had to switch the trainers/trail shoes recently due to weather. Was contemplating bring the old Assics out of retirement for a week or two for the shorter runs if need be.
Overall a pleasing session. As I progressed through the intervals I found a steady pace and it wasn't overly taxing. Fully in control without pushing too close to the limit. No attempt at a sprint finish or anything, I was just a very consistent last interval at the higher tempo, wasn't will to antagonise the foot issue for the sake of a few seconds. Once again I felt like this was very controlled and even enjoyable as a result as I wasn't gulping for oxygen and the legs were not screaming for a rest. There was a bit left in the tank so think I judged it just right.
As you can see, a good week, legs feeling stronger, I can feel the lungs getting bigger, the short easy runs are becoming very easy, hard sessions have been controlled and measured. I am at the point where i am having to hold myself back on the easy efforts so something is starting to come together again.
Anyway, that's enough rambling from me. Have a good weekend everyone.