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To race is but a dream... - Printable Version

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RE: To race is but a dream... - TheEd - 23-01-2020

Hi Daz, how did the session go .. remember to try hold yourself back and not look to test yourself all the time

on we go TheEd

RE: To race is but a dream... - shadydaz - 24-01-2020

22/01/20 - Day 2
Resting HR 46
6.15km
32:34
5:18/km
Ave HR 137
Max HR 168

23/01/20 - Day 3 - 5x2km interval session
Resting HR 46
16.65km
78:26
4:43/km
Ave HR 161
Max HR 196

3.09km Warm up in 16:34

1.
4:17.4 ave HR 148, Max HR 153
4:16.0 ave HR 150, Max HR 153
8:33.4 Average pace 4:16.7

R90: 5:08/km ave HR 154, Max HR 157, Recovery HR 151

2.
4:11.3 ave HR 155, Max HR 158
4:09.7 ave HR 157, Max HR 160
8:21.0 Average pace 4:10.5

R90: 5:21/km ave HR 160, Max HR 166, Recovery HR 157

3.
4:12.7 ave HR 162, Max HR 174
4:05.3 ave HR 171, Max HR 174
8:18.0 Average pace 4:09.0

R90: 5:29/km ave HR 174, Max HR 180, Recovery HR 170

4.
4:07.6 ave HR 175, Max HR 196
4:03.0 ave HR 175, Max HR 180
8:10.6 Average pace 4:05.3

R90: 5:48/km ave HR 176, Max HR 177, Recovery HR 174

5.
4:03.5 ave HR 175, Max HR 181
3:59.0 ave HR 178, Max HR 181
8:02.5 Average pace 4:17.3

R90: 5:41/km ave HR 175, Max HR 179, Recovery HR 172

2.2km Warm down

Average km pace for intervals: 4:08.5/km
Average km pace for intervals: 4:18.7/km previous session

Don't ask where this came from because I don't know! first rep was very easy, held it back but just let myself go with natural pace after that, nothing was forced too hard, I just got progressively quicker and felt fully under control throughout the session. The 4th rep was the hardest and was able to carry same pace through last rep too with relative level of comfort and manged to give it some beans in the last 300m to just nip a sub 4 to finish. Whilst there wasn't a lot of power left at the end to wind it up, i still felt there was plenty of endurance. I wasn't struggling at the end or completely blowing up and felt like I recovered very quickly (about 0.5km jog worth) off back of last rep. In comparison to last set, HR started higher in first rep and obviously with the active, shorter recoveries, didn't get a lot of HR recovery but the session still felt amazing. I think looking at the HR data, probably averaged a bit lower overall too this time round. Didn't mean or intend to go this quick and didn't think was capable of this either, especially dropping the recoveries by 30sec, I guess it's just the new performacne level now. Sneaking towards 10km PB territory again...

Have a good weekend team.

Darren.

RE: To race is but a dream... - shadydaz - 27-01-2020

24/01/20 - Day 4
Resting HR 45

25/01/20 - Day 5
Resting HR 54
22.01km
1:59:44
5:26/km
Ave HR 146
Max HR 174
Found some elevation on this long rub which was nice.

24/01/20 - Day 5.5 (extra day taken due to travelling - cycle back on normal routine now)
Resting HR 47

Legs feeling pretty good atm, they have recovered well from the days 3 and 5. Was a bit under weather yesterday but feeling much better this morning after a decent sleep.

Darren.

RE: To race is but a dream... - TheEd - 28-01-2020

HI Daz, how are you feeling now, once you get past Day 8 you know things get easier Smile

TheEd

RE: To race is but a dream... - shadydaz - 28-01-2020

(28-01-2020, 05:44 AM)TheEd Wrote: HI Daz, how are you feeling now, once you get past Day 8 you know things get easier Smile" alt="Smile" title="Smile">

TheEd


Feeling a little lethargic, but this has been the case for a few weeks.  i know i am a little tired given the point in the cycle,  the extra rest day has helped and i have kept the recoveries short to remain as fresh as possibly.  i know i will begin to feel better over the weekend as recovery kicks in.

On a side note, because the the general run down feeling, i went for a health check yesterday.  Weight 65kg, waist 86cm, colesterol perfect, blood sugar @ 29.  Blood pressure low 101/60 or something like that.  while is was there my resting HR dropped to 37 whilst taking BP, the nurse had a wobble about that, it then dropped to 33!  The doctor came in and i had some bloods taken to see if these is anything underlying. I said my HR is nothing out of the ordinary for me as we have seen these levels before, in 2015, and the weekly mileage is higher this week because of the point of the training cycle and it will naturally reduce next week anyway.  we will see what comes back on the blood tests this week.

25/01/20 - Day 6
Resting HR 47
6.12m
32:45
5:21/km
Ave HR 137
Max HR 177


RE: To race is but a dream... - shadydaz - 28-01-2020

Cambridge Half marathon booked for 08th March. Next cycle will lead into this nicely. The start of the road Season. Will only be my third race at half M distance so will be an interesting test in terms of measuring what is achievable for planned MK Marathon on 3rd May.

RE: To race is but a dream... - TheEd - 29-01-2020

Hi Daz, good to see things are good, please remind me what your half PB is?

cheers TheEd

RE: To race is but a dream... - shadydaz - 29-01-2020

(29-01-2020, 07:26 AM)TheEd Wrote: Hi Daz, good to see things are good, please remind me what your half PB is?

cheers TheEd


all 2015:

5km  19:39  @3:54 pace
10km 41:27 @4:09 pace
21km 93:36 @4:26 pace




RE: To race is but a dream... - TheEd - 29-01-2020

Thanks

RE: To race is but a dream... - shadydaz - 29-01-2020

Not sure if i am quite capable of that sort of pace for a half but really cant be too far off at the moment and still time to prep. The 2015 was pancake flat and I ran out of my skin carrying a chest infection/flu which then crippled me for weeks. a massive learning experience for me. Maybe trying to push that sub 90 is too much ATM but anywhere in PB ballpark would be very pleasing.