22/11/17
12km
1:10:12
Average HR 138
23/11/17
Gym treadmill 1% inc
30:02
Average HR 132
Struggled to keep HR over 130. Pace was 5:42/km. didn't want to go any quicker. Sort strength session mainly core based.
24/11/17. 5x2km session
Warm up 2.16km @6:13/km pace
Rep 1 @ 4:40/km, max HR 158
Rep 2 @ 4:38/km, max HR 161
Rep 3 @ 4:39/km, max HR 157
Rep 4 @ 4:39/km, max HR 164
Rep 5 @ 4:28/km, max HR 163
Average HR for session 148. This was done at the usual stomping ground, the small park with 1km loop. 9pm last night temp was about 0 and no wind. Perfect conditions for me. Downside was that during my second rep someone stole my drink and had to do majority of session on no fluid intake. However, extremely pleased with the conaistency of the times across the session and when I was contemplating stopping after 4, decided there was just about enough there to do the 5 and was able to finish very strongly down the last 400m or so.
There was nothing left in the legs so warm down was a 14min walk home. Felt comfortable through the session until that last 400m where I was pushing pretty hard. Stomach cramped up badly but I think that was relative to the fact that I had done some core work on Thirsday and was feeling that prior to the interval session.
That was 7 day run streak and legs are feeling it this morning. Getting plenty of fluid on board ready for tomorrow's long run.
Will take some vital stats tomorrow morning pre run so we know what sort of weight and condition I am in currently.
On another note, I am fully aware that I have bad gait and an extended stride length. My good wifey has been researching for Christmas and has mentioned something called a Milestone Pod. It attaches to your shoe lace and records data around stride, impact gait etc. Was wondering if anyone knew anything about these and how useful they are? For ã30 ish seems like it may be a worthwhile investment. Thoughts or feedback form anyone on this is welcome.
Have a good weekend all. Will check in tomorrow.
Darren
12km
1:10:12
Average HR 138
23/11/17
Gym treadmill 1% inc
30:02
Average HR 132
Struggled to keep HR over 130. Pace was 5:42/km. didn't want to go any quicker. Sort strength session mainly core based.
24/11/17. 5x2km session
Warm up 2.16km @6:13/km pace
Rep 1 @ 4:40/km, max HR 158
Rep 2 @ 4:38/km, max HR 161
Rep 3 @ 4:39/km, max HR 157
Rep 4 @ 4:39/km, max HR 164
Rep 5 @ 4:28/km, max HR 163
Average HR for session 148. This was done at the usual stomping ground, the small park with 1km loop. 9pm last night temp was about 0 and no wind. Perfect conditions for me. Downside was that during my second rep someone stole my drink and had to do majority of session on no fluid intake. However, extremely pleased with the conaistency of the times across the session and when I was contemplating stopping after 4, decided there was just about enough there to do the 5 and was able to finish very strongly down the last 400m or so.
There was nothing left in the legs so warm down was a 14min walk home. Felt comfortable through the session until that last 400m where I was pushing pretty hard. Stomach cramped up badly but I think that was relative to the fact that I had done some core work on Thirsday and was feeling that prior to the interval session.
That was 7 day run streak and legs are feeling it this morning. Getting plenty of fluid on board ready for tomorrow's long run.
Will take some vital stats tomorrow morning pre run so we know what sort of weight and condition I am in currently.
On another note, I am fully aware that I have bad gait and an extended stride length. My good wifey has been researching for Christmas and has mentioned something called a Milestone Pod. It attaches to your shoe lace and records data around stride, impact gait etc. Was wondering if anyone knew anything about these and how useful they are? For ã30 ish seems like it may be a worthwhile investment. Thoughts or feedback form anyone on this is welcome.
Have a good weekend all. Will check in tomorrow.
Darren