30-04-2013, 11:39 AM
So it's decided then, I will increase my last long run to 2Hr and will see how the half-marathon goes. I wanted to do this also because it will be almost a year since I started training for my first half-marathon (I did a 5k TT then: ~26min) and it would be nice to see what a year of running did to me 
OK, so that's what I've been doing:
9. Wednesday - Easy run of 30:35.41 (5.00 km). Av.pace: 6:07, av.HR: 145 bpm. + 45min of swimming drills (1k).
10. Thursday - Easy run of 60:00.01 (10.44 km). Av.pace: 5:45, av.HR: 153 bpm.
11. Friday - Rest. 30min of swimming (1k) <-- a bit too fast.
12. Saturday - 5k paced run:
1k -> 4:30.3 (172)
2k -> 4:25.1 (178)
3k -> 4:32.3 (183)
4k -> 4:28.5 (185)
5k -> 4:15.7 (189)
Total: 22:11.9, av.pace: 4:26.4
Felt sluggish that day, I think I did not recover from a bit too fast swim previous evening. The course was hilly, which did not help either (for time, not preparation). I ran entire 1st K uphill and other K's where at least partially run uphill. But I am happy that I could push a bit for the last K especially that the second half of it was quite steep uphill.
13. Sunday - Easy run of 59:20.2 (10.15 km). Av.pace: 5:51, av.HR: 145 bpm.
14. Monday - Easy run of 34:15.4 (5.79 km). Average pace: 5:55, av.HR: 139 bpm. + 40min of drills and swimming (1k).
15. Tuesday - Intervals: 10 x 400m R60:
1 -> 1:36.6 [4:01.5] 170 bpm;
2 -> 1:31.2 [3:48.0] 175 bpm;
3 -> 1:36.2 [4:00.5] 179 bpm;
4 -> 1:34.2 [3:55.5] 180 bpm;
5 -> 1:29.8 [3:44.5] 180 bpm;
6 -> 1:32.3 [3:50.7] 183 bpm;
7 -> 1:35.9 [3:59.7] 183 bpm;
8 -> 1:36.3 [4:00.8] 184 bpm;
9 -> 1:36.1 [4:00.2] 185 bpm;
10 -> 1:30.3 [3:45.7] 186 bpm;
Very pleased with the session. Felt good even though I probably did it a bit too fast. But I am not going to the pool until after the race, so I should be rested and ready!
Best,
Vaidas
OK, so that's what I've been doing:
9. Wednesday - Easy run of 30:35.41 (5.00 km). Av.pace: 6:07, av.HR: 145 bpm. + 45min of swimming drills (1k).
10. Thursday - Easy run of 60:00.01 (10.44 km). Av.pace: 5:45, av.HR: 153 bpm.
11. Friday - Rest. 30min of swimming (1k) <-- a bit too fast.
12. Saturday - 5k paced run:
1k -> 4:30.3 (172)
2k -> 4:25.1 (178)
3k -> 4:32.3 (183)
4k -> 4:28.5 (185)
5k -> 4:15.7 (189)
Total: 22:11.9, av.pace: 4:26.4
Felt sluggish that day, I think I did not recover from a bit too fast swim previous evening. The course was hilly, which did not help either (for time, not preparation). I ran entire 1st K uphill and other K's where at least partially run uphill. But I am happy that I could push a bit for the last K especially that the second half of it was quite steep uphill.
13. Sunday - Easy run of 59:20.2 (10.15 km). Av.pace: 5:51, av.HR: 145 bpm.
14. Monday - Easy run of 34:15.4 (5.79 km). Average pace: 5:55, av.HR: 139 bpm. + 40min of drills and swimming (1k).
15. Tuesday - Intervals: 10 x 400m R60:
1 -> 1:36.6 [4:01.5] 170 bpm;
2 -> 1:31.2 [3:48.0] 175 bpm;
3 -> 1:36.2 [4:00.5] 179 bpm;
4 -> 1:34.2 [3:55.5] 180 bpm;
5 -> 1:29.8 [3:44.5] 180 bpm;
6 -> 1:32.3 [3:50.7] 183 bpm;
7 -> 1:35.9 [3:59.7] 183 bpm;
8 -> 1:36.3 [4:00.8] 184 bpm;
9 -> 1:36.1 [4:00.2] 185 bpm;
10 -> 1:30.3 [3:45.7] 186 bpm;
Very pleased with the session. Felt good even though I probably did it a bit too fast. But I am not going to the pool until after the race, so I should be rested and ready!
Best,
Vaidas