22-06-2015, 10:50 PM
Good Evening!
Been a while since my last update. Here goes!
17-06-15
Fartleks
Time: 28.08
Pace: 4.45 min/km
Dist: 5.92km
3km warm up @ 5.10min/km.
5.07mins @ 4.08min/km
47secs @ 4.54 min/km
5.02mins @4.16 min/km
stopped due to heat (24.5 degrees c) legs were shot. Walked home before I hurt myself.
18-06-15
Rest Day
19-06-15
RACE DAY
Dist: 8km
Time: 34.29
Pace: 4.19min/km
climbed 95m
Tough cross country race. Finished 43 out o 300+ competitors. Target time was 34 mins so happy was in that ballpark given legs and blister problems. held average pace well and would maybe have got closer to 34 if not been stupid on the Wednesday and tried to run too hard in afternoon heat!
20-06-15
Rest Day
21-06-15
long Easy
Time: 1:44:25
Pace: 4.58 min/km
Dist: 21.01km
I know, too fast for an easy run... ran by feel again this one. it's difficult to judge with 145m ascent and descent throughout.
22-06-15
Easy Run
Time: 36:30
Pace: 5.03 min/km
Dist: 7.22km
Definately rest on the agenda this week. Easy run Thursday but that is it until Saturday. Saturday Morning will do a 5km time trial then it will be back into cycle from 1st July building up to a 10km race on 19th July. The only thing is there is a half Marathon close by which falls beautifully on day 5 of cycle (90min run day) so will be entering and running that on the 5th July as part of the build up. I know it's a tough ask but I knwo what I am letting myself in for and know how tough that is going to make the following week. I like a challenge though! It cannot be any tougher than squeezing in the tough day 3 to day 8 cycle components the way I had to last time due to family issues. With an extra rest day on day 7 planned in, the sting should be softened. Speed training based on a 10km race pace of about 4:10min/km for the 2km ints and 4:00mins/km for the sprints. Will see what the 5km time trial throws up on Saturday and adjust accordingly if needed but at 20.12 for the last one, these times should be doable.
Did I also mention that I got new trainers that have shredde my feet? Well, I got new trainers that have shredded my feet with blisters. Went back to shop today and they gave me some insoles. Hopefully a bit of talc and some new toe socks (to be purchased soon) will help eliminate this inconvenience. Bit of a rest this week should help my blistered arches to heel before the core of the next cycle kicks in
Daz.
Been a while since my last update. Here goes!
17-06-15
Fartleks
Time: 28.08
Pace: 4.45 min/km
Dist: 5.92km
3km warm up @ 5.10min/km.
5.07mins @ 4.08min/km
47secs @ 4.54 min/km
5.02mins @4.16 min/km
stopped due to heat (24.5 degrees c) legs were shot. Walked home before I hurt myself.
18-06-15
Rest Day
19-06-15
RACE DAY
Dist: 8km
Time: 34.29
Pace: 4.19min/km
climbed 95m
Tough cross country race. Finished 43 out o 300+ competitors. Target time was 34 mins so happy was in that ballpark given legs and blister problems. held average pace well and would maybe have got closer to 34 if not been stupid on the Wednesday and tried to run too hard in afternoon heat!
20-06-15
Rest Day
21-06-15
long Easy
Time: 1:44:25
Pace: 4.58 min/km
Dist: 21.01km
I know, too fast for an easy run... ran by feel again this one. it's difficult to judge with 145m ascent and descent throughout.
22-06-15
Easy Run
Time: 36:30
Pace: 5.03 min/km
Dist: 7.22km
Definately rest on the agenda this week. Easy run Thursday but that is it until Saturday. Saturday Morning will do a 5km time trial then it will be back into cycle from 1st July building up to a 10km race on 19th July. The only thing is there is a half Marathon close by which falls beautifully on day 5 of cycle (90min run day) so will be entering and running that on the 5th July as part of the build up. I know it's a tough ask but I knwo what I am letting myself in for and know how tough that is going to make the following week. I like a challenge though! It cannot be any tougher than squeezing in the tough day 3 to day 8 cycle components the way I had to last time due to family issues. With an extra rest day on day 7 planned in, the sting should be softened. Speed training based on a 10km race pace of about 4:10min/km for the 2km ints and 4:00mins/km for the sprints. Will see what the 5km time trial throws up on Saturday and adjust accordingly if needed but at 20.12 for the last one, these times should be doable.
Did I also mention that I got new trainers that have shredde my feet? Well, I got new trainers that have shredded my feet with blisters. Went back to shop today and they gave me some insoles. Hopefully a bit of talc and some new toe socks (to be purchased soon) will help eliminate this inconvenience. Bit of a rest this week should help my blistered arches to heel before the core of the next cycle kicks in
Daz.