21-05-2013, 04:46 PM
Good day,
hope that Lanzarote Ironman went well, I am planning to be there myself some day (not covering, participating
). I registered for the half-marathon today, so there is no way back. And here is what my last few session looked like:
13. Sunday - Easy run of 60:00.0 (10.60 km). Av.pace: 5:40, av.HR: 153 bpm. It was fearly hot day, and it felt like a day after 10k effort.
14. Monday - Easy run of 30:00.88 (5.22 km). Av.pace: 5:45, av.HR: 147 bpm + open water swim of 63min (~1.8k).
15. Tuesday - Intervals [3 x 1600m] of 47:01.58 (8.90 km). Av.pace: 5:17, av.HR: 156 bpm:
1 -> 7:20.00 (4:35) [163 bpm];
2 -> 7:10.50 (4:29) [169 bpm];
3 -> 6:52.02 (4:18) [172 bpm];
TOTAL: 21:22.5 (4:27)
I ran the first one against wind, so I did not push it too much, just tried to keep it steady. The second one was partially (a bit more than a half) against the wind, but again, kept it steady. The last one was with the wind from my side or back, so kept it steady for the first 1200m and pushed the last 400m. I did this on a road as I couldn't get to the track this time.
I also wanted to ask about the rest of the week. Since my race is on Sunday, I will add one easy 40min run and will do fartlek on Friday with the Saturday rest day. If you have better suggestions, please let me know.
All the best,
Vaidas
hope that Lanzarote Ironman went well, I am planning to be there myself some day (not covering, participating
). I registered for the half-marathon today, so there is no way back. And here is what my last few session looked like:13. Sunday - Easy run of 60:00.0 (10.60 km). Av.pace: 5:40, av.HR: 153 bpm. It was fearly hot day, and it felt like a day after 10k effort.
14. Monday - Easy run of 30:00.88 (5.22 km). Av.pace: 5:45, av.HR: 147 bpm + open water swim of 63min (~1.8k).
15. Tuesday - Intervals [3 x 1600m] of 47:01.58 (8.90 km). Av.pace: 5:17, av.HR: 156 bpm:
1 -> 7:20.00 (4:35) [163 bpm];
2 -> 7:10.50 (4:29) [169 bpm];
3 -> 6:52.02 (4:18) [172 bpm];
TOTAL: 21:22.5 (4:27)
I ran the first one against wind, so I did not push it too much, just tried to keep it steady. The second one was partially (a bit more than a half) against the wind, but again, kept it steady. The last one was with the wind from my side or back, so kept it steady for the first 1200m and pushed the last 400m. I did this on a road as I couldn't get to the track this time.
I also wanted to ask about the rest of the week. Since my race is on Sunday, I will add one easy 40min run and will do fartlek on Friday with the Saturday rest day. If you have better suggestions, please let me know.
All the best,
Vaidas