05-07-2013, 05:16 AM
Hi TheEd,
Checking in for the past week:
I focused on recovering from the half on the 23rd. Didn't run until the following Friday, did an easy 6K at 5:30/km, avg HR 137.
Sunday was the start of a heat spell here, was killer hot and I made of the mistake of thinking I should run at noon. Bad idea. 8.5K, died at about half and shuffled home. 5:50/km, avg hr 148.
Tuesday was better, still hot but ran later in the evening so not too bad: 11K at 5:30/km, avg HR 143 or so,(HRM was acting weird).
The easy pace was a nice change, gave me a chance to stretch the legs out and not be sore the next day.
Today was the 5x2K, it's been a while since I've run the workout. I was aiming for 4:20's, it was hot out again:
1 8:26, avHR 161 (starting 108 after warmup, max 172)
2 8:35, avHR 167, (recovery 134, max 181)
3 8:38, avHR 168, (recovery 129, max 174)
4 9:05, avHR 167, (recovery 134, max 175)
5 9:05, avHR 167 (recovery, 137, max 173)
I spent that past 2 days on my feet on a location shoot, running around for 10/11 hours. I didn't get a chance to eat lunch either day but I tried to drink as much water as possible. Needless to say, I wasn't feeling too fresh for this workout but wanted to get it done anyways.
The first set I felt great, very controlled effort even though quads were a bit tight. The 2nd the quad tightness went away but the left calf/hamstring started to twinge. Legs were cramping in the middle of the 3rd repeat and the 4th and 5th were a battle to keep the cramps at bay.
Overall, I felt pretty good cardio wise. It was the muscle endurance that I need to work on. I forgot what a test the 5x2k is...
I'm going to try to run 22K on Saturday, hopefully in the morning before it gets too hot. Tuesday I'm travelling to another full day shoot and I'm not sure I'll have to time to do the 1K session. Should I do that on Monday?
Over to you
Cheers,
KK
PS: I'm pretty sure my max HR are off, it's been spiking erradically lately (201 during warmup!). I don't remember my max going over 172 last season during any races.
Checking in for the past week:
I focused on recovering from the half on the 23rd. Didn't run until the following Friday, did an easy 6K at 5:30/km, avg HR 137.
Sunday was the start of a heat spell here, was killer hot and I made of the mistake of thinking I should run at noon. Bad idea. 8.5K, died at about half and shuffled home. 5:50/km, avg hr 148.
Tuesday was better, still hot but ran later in the evening so not too bad: 11K at 5:30/km, avg HR 143 or so,(HRM was acting weird).
The easy pace was a nice change, gave me a chance to stretch the legs out and not be sore the next day.
Today was the 5x2K, it's been a while since I've run the workout. I was aiming for 4:20's, it was hot out again:
1 8:26, avHR 161 (starting 108 after warmup, max 172)
2 8:35, avHR 167, (recovery 134, max 181)
3 8:38, avHR 168, (recovery 129, max 174)
4 9:05, avHR 167, (recovery 134, max 175)
5 9:05, avHR 167 (recovery, 137, max 173)
I spent that past 2 days on my feet on a location shoot, running around for 10/11 hours. I didn't get a chance to eat lunch either day but I tried to drink as much water as possible. Needless to say, I wasn't feeling too fresh for this workout but wanted to get it done anyways.
The first set I felt great, very controlled effort even though quads were a bit tight. The 2nd the quad tightness went away but the left calf/hamstring started to twinge. Legs were cramping in the middle of the 3rd repeat and the 4th and 5th were a battle to keep the cramps at bay.
Overall, I felt pretty good cardio wise. It was the muscle endurance that I need to work on. I forgot what a test the 5x2k is...
I'm going to try to run 22K on Saturday, hopefully in the morning before it gets too hot. Tuesday I'm travelling to another full day shoot and I'm not sure I'll have to time to do the 1K session. Should I do that on Monday?
Over to you
Cheers,
KK
PS: I'm pretty sure my max HR are off, it's been spiking erradically lately (201 during warmup!). I don't remember my max going over 172 last season during any races.