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+--- Thread: To race is but a dream... (/Thread-To-race-is-but-a-dream--1559)
RE: To race is but a dream... - shadydaz - 07-07-2019
05/07/19
Resting HR 50
6.1km
35:48
5:52/km
Ave HR 143
Max HR 162
Had to take it easy it was 27-28 degrees C.
06/07/19 Reat Day
Resting HR 43
07/07/19 RACE DAY
Resting HR 38
10.00km
Chip 46:08
Watch 46:08
Gun 46:12
4:37/km pace
Ave HR 168
Max HR 187
Temp 18’c
First 5km 23:37
Last 5km 22:31
1. 4:34.4
2. 4:44.6
3. 4:50.2
4. 4:45.0
5. 4:45.2
6. 4:53.6
7. 4:32.6
8. 4:32.1
9. 4:26.6
10.4:04.2
Link to info, https://connect.garmin.com/modern/activity/3820427168
Was working late last night and as a result was a bit rushed this morning. Had to eat right on my two hour cut off time and get out of the house ASAP as event was a 1 hour drive away. Got there ok had enough time to do the usual routine, stretch and a little warm up jog. Got up near the front on start line. Went off reasonably well, not as quick as last week the first km was a few seconds slower. The temp was the same as last week but the course did have long stretches of shaded pathways which really helped as I settled into my stride and rhythm. There was a rough steep little uphill section in the 6th km and that resulted in my slowest lap. I was angry with myself for not managing to hold the pace and channelled that energy into the second half of which resulted in the emphatic negative splits on the 5km and each of the last 5km quicker then the one before. Not quite sure were the final last came from, I was running hard but not overextending myself as you can see from the HR data.
I was feeling it a bit at the end but there (I know I sound like a broken record) was more in reserve which I didn’t need.
The aim was to shave a few seconds off last week and run more consistently. I did run more consistently even negotiating the Tough technical section on 6th km. Not quite sure how I was able to hit The last 5km all I know is I felt good and maintained control - it certainly felt well manageable at the time. I actually swore out loud when I looked at my watch and seen the time hahaha!! I was NOT expecting that!
So with now being so close to the next magic number I bet you can guess what I am thinking for the cycle starting Wednesday!!
RE: To race is but a dream... - TheEd - 08-07-2019
Hi Daz ... very nice to see that 2nd 5km ... if you able to achieve that kind of pacing then with training the results can only get better
lets focus on recovery and have the legs feeling good
will await your recover feedback
TheEd
RE: To race is but a dream... - johanbakx - 08-07-2019
Very, very nice 2nd 5k! Well done!
RE: To race is but a dream... - shadydaz - 08-07-2019
It's starting to come together Johan. I trust the process!
RE: To race is but a dream... - shadydaz - 10-07-2019
08/07/19
Resting HR 42
6.0km
33:38
5:39/km
Ave HR 134
Max HR 171
09/07/19
Resting HR 44
6.0km
33:49
5:41/km
Ave HR 134
Max HR 169
VO2MAX now moved up to 52.
All good. Legs not feeling fatigued at all really from Sunday, a smidge heavy last night but nothing concerning. Good to go today on new cycle.
RE: To race is but a dream... - TheEd - 10-07-2019
Hi Daz, good to hear the recovery has gone well
TheEd
RE: To race is but a dream... - shadydaz - 12-07-2019
10/07/19 - Cycle Day 1
Resting HR 44
12.13km
68:39
5:40/km
Ave HR 146
Max HR 164
11/07/19 - Cycle Day 2
Resting HR 42
6.32km
35:20
5:36/km
Ave HR 136
Max HR 161
12/07/19 - Cycle Day 3
Resting HR 39
12.39km
68:36
5:32/km
Ave HR 149
Max HR 183
2km Warm up
1. 4:38.3 ave HR 138, Max HR 147
4:36.2 ave HR 139, Max HR 144
9:14.5 Average pace 4:37.3
R120: ave HR 127, Max HR 142, Recovery HR 99
2. 4:38.6 ave HR 138, Max HR 157
4:33.2 ave HR 136, Max HR 141
9:12.0 Average pace 4:36.0
R120: ave HR 128, Max HR 141, Recovery HR 109
3. 4:36.4 ave HR 155, Max HR 175
4:30.7 ave HR 173, Max HR 183
9:07.1 Average pace 4:33.5
R120: ave HR 159, Max HR 177, Recovery HR 138
4. 4:35.1 ave HR 169, Max HR 178
4:24.5 ave HR 176, Max HR 183
8:59.6 Average pace 4:29.8
R120: ave HR 159, Max HR 180, Recovery HR 124
2km Warm down
Average km pace for intervals: 4:34.1/km
Link here: https://connect.garmin.com/modern/activity/3836533499
Another tough 5am session. The aim was consolidation of race time from Sunday and run at an even pace so wanted to run 4:40/km or under. Think I hit the nail on the head although did find the last KM very hard going hence no super sprint finish. Was pleased to achieve negative splits on each interval and a series of negative split intervals. Pace wasn't over bearing and still very well controlled this time round but did find a had to apply a lot more effort and mental strength compared to previous 2km sessions. This session should set me up nicely for 1 km session at 4:30s or better if I have the energy haha!
Got as much time as possible now to rest up until long run Sunday evening. I am looking to do about 22km in two hours ish, keeping the route relatively flat. Will rest and stretch at halfway.
RE: To race is but a dream... - TheEd - 12-07-2019
Hi daz, you really mastering the training routine these days and understanding the format
excellent going .. look to recover well from the long run
nice going
TheEd
RE: To race is but a dream... - shadydaz - 12-07-2019
[quote pid='22982' dateline='1562925412']
Hi daz, you really mastering the training routine these days and understanding the format
excellent going .. look to recover well from the long run
nice going
TheEd
[/quote]
I think I do now totally get it Coach. I understand the mechanism behind the structure and the importance of not pushing too hard to achieve results too quickly. I trust the process
VO2MAX has moved up to 53
RE: To race is but a dream... - shadydaz - 15-07-2019
13/07/19
Resting HR 41
14/07/19
Resting HR 42
22.3km
1:59:37
5:22/km
Ave HR 154
Max HR 186
This felt very easy, couldn't help but run a bit quicker, was running out of daylight and on country roads with no hi-vis I had to get it done and off roads before light faded. A bit achy and tired today but that is to be expected. Last 10km was 52 minutes flat so whole run was progressive negative splits. Was a lot cooler with a forgiving breeze last night hence the higher pace. Stopped at 12 km - at the top of a killer hill, as promised for a stretch etc.
https://connect.garmin.com/modern/activity/3845735197
VO2MAX now moved up to 53 apparently.