02-08-2012, 09:55 PM
Hi TheEd,
Hope you're enjoying the Olympics, SA is doing quite well with gold medals
Just wanted to catch up on the training since last week.
Saturday - Long Run: 2:08, 22.16km. Legs were feeling a bit tired, had a bit of a tweak in my shins so I went easy, avg HR 136.
Sunday - Recovery, 45 minutes, 9k, avg HR 138. Legs were still sore when I started but felt A LOT better at the end and afterwards.
Monday - 15-20 minutes easy, I didn't have watch on as it was just a warmup before my ultimate game (which I only played a little bit), mostly just rested.
Tuesday - I know I was supposed to do 70 minutes but I didn't have time so I did 45 easy (9km) on a course with some big hills. avg HR 139, legs feeling way better since last week although left shin was still funny.
Didn't have time to run yesterday, did a lot of stretching and foam rolling in my calves and ABC's to try to get that shin sorted out.
5x2K today, good warmup and shins felt a lot better. I had a good warmup with the following for the repeats:
Lap Time Avg HR Max HR Recovery HR
1 8:18 154 162 117
2 8:18 159 166 124
3 8:20 163 169 127
4 8:30 163 171 129
5 8:46 163 172 124 (after 2 minutes)
The first 3 was pretty easy, felt in control. I was strict about keeping rests to under 95 seconds. I could start to feel it in the 4th repeat and then died in the last one. That one hurt.
Anyway, I am on holiday this weekend but will try to find time to do the long run still on Saturday. It will be hilly where I am, do I still aim for 2 hours if I go easy on the downhills? I do like doing 2+hours on Saturdays and another hour + on Sundays, it seems to set me up well for the rest of the program.
Thanks,
KK
Hope you're enjoying the Olympics, SA is doing quite well with gold medals
Just wanted to catch up on the training since last week.
Saturday - Long Run: 2:08, 22.16km. Legs were feeling a bit tired, had a bit of a tweak in my shins so I went easy, avg HR 136.
Sunday - Recovery, 45 minutes, 9k, avg HR 138. Legs were still sore when I started but felt A LOT better at the end and afterwards.
Monday - 15-20 minutes easy, I didn't have watch on as it was just a warmup before my ultimate game (which I only played a little bit), mostly just rested.
Tuesday - I know I was supposed to do 70 minutes but I didn't have time so I did 45 easy (9km) on a course with some big hills. avg HR 139, legs feeling way better since last week although left shin was still funny.
Didn't have time to run yesterday, did a lot of stretching and foam rolling in my calves and ABC's to try to get that shin sorted out.
5x2K today, good warmup and shins felt a lot better. I had a good warmup with the following for the repeats:
Lap Time Avg HR Max HR Recovery HR
1 8:18 154 162 117
2 8:18 159 166 124
3 8:20 163 169 127
4 8:30 163 171 129
5 8:46 163 172 124 (after 2 minutes)
The first 3 was pretty easy, felt in control. I was strict about keeping rests to under 95 seconds. I could start to feel it in the 4th repeat and then died in the last one. That one hurt.
Anyway, I am on holiday this weekend but will try to find time to do the long run still on Saturday. It will be hilly where I am, do I still aim for 2 hours if I go easy on the downhills? I do like doing 2+hours on Saturdays and another hour + on Sundays, it seems to set me up well for the rest of the program.
Thanks,
KK