16-06-2015, 05:35 PM
Good evening!
11-06-15 easy run.
Time: 32.23
Pace: 05:10 km per min
Dist: 6.27km
12-06-15 Rest Day
13-06-15
5km paced run.
Km Pace
01. 3:45
02. 4:06
03. 4:07
04. 4:10
05. 4:04
Total time 20.12!!
Where did this come from? Legs were still a bit tired this morning from running Hard Sunday, Monday and Wednesday!! Had no idea I would smash my pb by a whooping 36 seconds!! I did nearly pass out at the finish and gave it everything. Very pleased. Was obviously running quicker than I thought. Parkrun issued time tallied with app time today too!
14-06-15
Long easy run.
Time: 1:51:04
Pace: 05:17 km per min
Dist: 21km
Long run Sunday turned into half marathon distance. Route chosen was as hilly as I could get locally with 150m total ascent for run dist. It's pretty flat round here haha! Run out qinto country side and when I got back to town decided to stretch it out to half mara dostance as have a few pencilled in diary for year and have not run that distance before. Really enjoyed it and it helped break the new running shoes in (proper sports shop visited and gait analysis done prior to purchase), have got a monster blister in in step of right foot so need to manage that. Any advice appreciated! I run on feel and decided not to pay attention to pace on app, go with intstinct. Broke a sweat once up steep climb halfway round. Didn't get above two thirds effort. Easy breathing all the way round and took carry bottle to practice fluid intake on move! I suspect I can knock out a sub 1:45 half in race conditions based on this time :taped:
15-06-15
Easy Run
Time: 38:24
Pace: 05:14 km per min
Dist: 7.33km
16-06-15
Rest day
I am very surprised at the pace I am improving. The several days have been pretty high intensity need to back off a bit.
Tomorrow - Warm up then 3 x 5min racet pace with 1 min easy fartleks.
Thursday - Rest day
Friday - 8km race
After Friday's race will sit down and have a look at possible eaces pencilled in and figure out a plan of action for next cycle etc.
Do you have any more feedback or suggestions please TheEd?
Thanks,
Daz.
11-06-15 easy run.
Time: 32.23
Pace: 05:10 km per min
Dist: 6.27km
12-06-15 Rest Day
13-06-15
5km paced run.
Km Pace
01. 3:45
02. 4:06
03. 4:07
04. 4:10
05. 4:04
Total time 20.12!!
Where did this come from? Legs were still a bit tired this morning from running Hard Sunday, Monday and Wednesday!! Had no idea I would smash my pb by a whooping 36 seconds!! I did nearly pass out at the finish and gave it everything. Very pleased. Was obviously running quicker than I thought. Parkrun issued time tallied with app time today too!
14-06-15
Long easy run.
Time: 1:51:04
Pace: 05:17 km per min
Dist: 21km
Long run Sunday turned into half marathon distance. Route chosen was as hilly as I could get locally with 150m total ascent for run dist. It's pretty flat round here haha! Run out qinto country side and when I got back to town decided to stretch it out to half mara dostance as have a few pencilled in diary for year and have not run that distance before. Really enjoyed it and it helped break the new running shoes in (proper sports shop visited and gait analysis done prior to purchase), have got a monster blister in in step of right foot so need to manage that. Any advice appreciated! I run on feel and decided not to pay attention to pace on app, go with intstinct. Broke a sweat once up steep climb halfway round. Didn't get above two thirds effort. Easy breathing all the way round and took carry bottle to practice fluid intake on move! I suspect I can knock out a sub 1:45 half in race conditions based on this time :taped:
15-06-15
Easy Run
Time: 38:24
Pace: 05:14 km per min
Dist: 7.33km
16-06-15
Rest day
I am very surprised at the pace I am improving. The several days have been pretty high intensity need to back off a bit.
Tomorrow - Warm up then 3 x 5min racet pace with 1 min easy fartleks.
Thursday - Rest day
Friday - 8km race
After Friday's race will sit down and have a look at possible eaces pencilled in and figure out a plan of action for next cycle etc.
Do you have any more feedback or suggestions please TheEd?
Thanks,
Daz.