24-05-2013, 02:18 PM
Hello, TheEd.
Here are my final runs before the race:
16. Wednesday - Easy run of 40:00.75 (7.01 km). Av.pace: 5:43, av.HR: 151 bpm + 40min open water swim (5 x ~270m = ~1.4km).
17. Thursday - Easy run of 40:00.80 (7.40 km). Av.pace: 5:25, av.HR: 153 bpm. I incorporated a 10min harder effort -> downhill followed by two uphills, didn't pushed it but tried to run it strong and with good form.
18. Friday - Fartlek [1min @ race pace, 1min easy] of 31:31.90 (5.64 km). Av.pace: 5:35, av.HR: 149 bpm. Av.pace of faster intervals: 4:19.
Tomorrow is rest day, I will do some stretching and will try to load some carbs for the run. Any final tips for the race? I guess the main thing is not to go out too fast. What are your thoughts on my goal pace of 4:30?
I am also considering taking a break from cycles (I did 3 of them). I am not feeling burned out or anything, but I think it would be good to let body to rest a bit and think of what to do next, as I really want to participate in triathlon in the middle of July (Olympic distance) - that's why I started swimming. But all this can be discussed after the race. Will be back with report.
All the best,
Vaidas
Here are my final runs before the race:
16. Wednesday - Easy run of 40:00.75 (7.01 km). Av.pace: 5:43, av.HR: 151 bpm + 40min open water swim (5 x ~270m = ~1.4km).
17. Thursday - Easy run of 40:00.80 (7.40 km). Av.pace: 5:25, av.HR: 153 bpm. I incorporated a 10min harder effort -> downhill followed by two uphills, didn't pushed it but tried to run it strong and with good form.
18. Friday - Fartlek [1min @ race pace, 1min easy] of 31:31.90 (5.64 km). Av.pace: 5:35, av.HR: 149 bpm. Av.pace of faster intervals: 4:19.
Tomorrow is rest day, I will do some stretching and will try to load some carbs for the run. Any final tips for the race? I guess the main thing is not to go out too fast. What are your thoughts on my goal pace of 4:30?
I am also considering taking a break from cycles (I did 3 of them). I am not feeling burned out or anything, but I think it would be good to let body to rest a bit and think of what to do next, as I really want to participate in triathlon in the middle of July (Olympic distance) - that's why I started swimming. But all this can be discussed after the race. Will be back with report.
All the best,
Vaidas