To race is but a dream...

[TheEd]

HI Daz, you putting some decent sessions together .. be sure to look after your legs etc .. focus on the easy days

looking pretty decent

TheEd

[shadydaz]

I know the LSR was a bit quick and last Tuesdays 15km was steady too, have got that out the system now, legs are feeling it, back to very easy recoveries and base mileage now!

[TheEd]

make sure to enjoy

TheEd

[shadydaz]

The prospect of the 6x1 tonight is just filling me with endorphins already

[shadydaz]

01/06/20
Resting HR 49
10.02km
54:21
5:26/km
Ave HR 138
Max HR 147

02/06/20 - DAY 8 6X1
Resting HR 51
12.46km
63:38
5:06/km
Ave HR 152
Max HR 182

3.04km warm up 16:44

1. 4:02.7/km, Ave HR 163 Peak HR 170
R60s @ 9:42/km Rec HR 115

2. 4:03.2/km, Ave HR 165 Peak HR 174
R60s @ 9:04/km Rec HR 122

3. 4:02.3/km, Ave HR 169 Peak HR 177
R60s @ 8:20/km Rec HR 136

4. 4:02.1/km, Ave HR 172 Peak HR 179
R60s @ 9:14/km Rec HR 137

5. 4:00.3/km, Ave HR 173 Peak HR 181
R60s @ 10:07/km Rec HR 138

6. 4:04.6/km, Ave HR 174 Peak HR 182
R60s @ 9:07/km Rec HR 140

2.77km warm Down

Rep Average 04:02.5

Last 6x1 ave 04:12.6

Walking recoveries for this session as it was done in 24deg heat of the early evening and I wanted to give myself every opportunity to maximise the benifit from the complete session . Target was 4:05 pace, so pretty pleased to average the session marginally quicker and more importantly, complete it when I was struggling at the end. You all know I like to try and finish strong but the heat had drained everything out of me and I was for pushing myself into that "overdrive mode" and the body into deep stress. I was just pleased to get the whole session done.

[shadydaz]

03/06/20
Resting HR 49
6.76km
36:39
5:25/km
Ave HR 129
Max HR 158
Got chased by some gypsy dags. New pb, I hit sub 3:20 pace whilst making my escape haha!

04/06/20
Resting HR 37
12.15km
65:09
5:22/km
Ave HR 129
Max HR 143

Very steady state run, legs are a little fatigued still but on the mend, so this felt a little harder than the HR suggests. It was cooler too and hopefully holds at about this temp so i can get the controlled paced 5km in tomorrow. Not going flat out. will be starting at 4:15s. leaving something in the legs for next week.

[TheEd]

great stuff Daz .. holding back is the idea

here's to a good week ahead

onwards TheEd

[shadydaz]

05/06/20
Resting HR 41

06/06/20 5 km paced
Resting HR 43

Warm Up 3.02km

5.02km
20:58
4:11/km
Ave HR 169
Max HR 182

1. 4:15.9
2. 4:18.0
3. 4:08.7
4. 4:07.9
5: 4:03.7
total: 20:54

Cool Down: 3.02 km

Was a steady run, very controlled, I estimate at about 85% effort. I think the splits are not totally accurate for 2 and three as the GPS dropped out between them, i think it was more like 4:14 second KM and 4:12 for third km. i know because i was looking at the watch on the split time of the second! steady, finsihed at 3:50 pace or so, nothing gut busting and although not really a great deal slower than the 20:42 the other week, it felt entirely easier.

07/06/20
Resting HR 47
woke up with a sight issue n the inside rear of the right thigh, tried to do the 60 easy session but 40 seconds was enough, felt like there was a water balloon in the area wobbling about, not very comfortable. It is 200% better today but will leave running today again and see how it feels tomorrow.
I'm a little frustrated as I finally felt like i was beginning to take a little step forward again. it feels minor so will give it every opportunity to recover so I can get on with it as quickly as possible.

Darren.

[TheEd]

Hi Daz, the body may need a little extra recovery after a hard run .. so work that into your program. Day 3 to Day 8 are the main days thereafter juggle to avoid niggles until the body is capable of absorbing everything

onwards TheEd

[shadydaz]

08/06/20
Resting HR 44

09/06/20
Resting HR 45

10/06/20
Resting HR 49

11/06/20
Resting HR 39

12/05/20
Resting HR 41
Running
6.09km
32:52
5:24min/km
Ave HR 139
Max HR 152

Niggle free tester. Happy to take few rest days extra even though I didn't feel issue since Tuesday night.

13/05/20 little paced effort for "Race Day"
Resting HR 52
Running

Warm Up - 3.20km @ 5:30 (some strides towards end of warm up as dynamic stretches, shall now build these in more regulary)

3.01km
12:15
4:04 min/km
Ave HR 175
Max HR 184

1. 4:03.4
2. 4:04.5
3. 4:05.5

Cool Down - 2.34km @ 5:35

OK, so this wasn't quite the 4/5km, but thats ok. The effort wasn't the best run ever as a few things went wrong. Just after 1km my HR strap unclipped itself and fell off. Luckily i caught it on the move as it fell out of my vest, I did have to slow up to get it reattached firmly and back in place. At 2km, a flying missile (in the form of a giant bug) hit the bulls"eye", quite literally, and caused a quite a bit of discomfort, again i had to slow down to remove the foreign object from the my and got going again but within half a KM i was hit with a stitch. It just wasn't meant to be that night, i had to back off the pace slightly to hold the stitch of until lap finished. (I had left it until 9pm to go out as it was baking all day). I rest the watch and cooled down. Other than the mishaps, I felt good. legs were strong, breathing under control etc. I felt comfortable until the stitch and felt like i could have accelerated through the last two KM for a strong full effort finish. definately more in the tank.

14/05/20
Resting HR 53
Running
12.71km
68:54
5:25 min/km
Ave HR 144
Max HR 156
Disgusting feeling of heartburn all the way through this one. Refluxed several times en route, not nice. The mental strength to complete it makes up for the lack of mental strength to complete Saturday's session!

Going to get back to stretching, foam rolling and strength training as of tonight. Some little diet tweaks in the offing too. I've been a little slack with these and feel its what is holding me back from a breakthrough to next level.

The plan is a virtual 10km on the 28th June, as per originally scheduled race (they are throwing out free medals for virtual runners and deffering entry to 2021). I have roped in some racing buddies to run this with so we are not doing the big efforts solo. So as of last night back onto last two weeks of cycle, so 6x1 tomorrow again. Will be looking at about flat 4s for these, weather dependant.