Mon 1st Feb
1:02'01.
10.14k
Avg pace=6'06
Avg Pulse =138
Tues
1:01'15
10.17k
Avg Pace=6'01
Avg Pulse=142
Wed
1:00'09
9.96k
Avg Pace=6'02
Avg Pulse=135
Thurs Rest
Fri 5x8mins+2 mins recovery jog
X 8 min at 75% effort with 2 mins rest
Avg Pace=5'07
Avg pulse=154
Distance/ Pace / Avg Pulse / Max Pulse /
1.53k / 5'14 / 141 / 149 /
1.53k / 5'14 / 150 / 161 /
1.58k / 5'04 / 155 / 166/
1.58k / 5'04 / 159 / 168 /
1.61k / 4'58 / 164 / 183/
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 134 / 119
2/ 138 / 128
3/ 145 / 131
4/ 151/ 133
5/ 160 / 145
feel wise, the runs on Mon,Tues might have been slightly higher in perceived effort compared to last week maybe an accumulation of the daily 1 hour runs since Fri and hill work on Sunday .Wednesdday run was much better and faster compared to Mon and Tues...
I picked up a slight niggle@pain on the inside right ankle... this is something that comes on and off like once in a month or 2. Usually I put some Ketoprofen plaster and in 1 to 2 days it will go off...
I have a tendency of supinating when I land on my right foot...in fact most of my shoes shows a lot of wear on that lateral sides... so the constant inversion, previous injuries, playing football with my sons the weekends plus plantar flexing when landing during downhill ... and i might have been sprinting on the last rep down hill might have caused the slight plain...
currently im experiencing no pain...but ill keep my eyes on it...
other than that im just looking forward to my runs tomorrow on Sat plus Sun im thinking of doing my 75 mins run instead of the 40-50 mins rolling hills... or might just include some nice relaxed hill climbing in those 75 mins ... my house faces a nice 500m hill also coach...
it's a nice hill, i use it sparingly, cars do come down ... but sunday less traffic
and sometime monkeys and wild boar joining in the climbs...lol
1:02'01.
10.14k
Avg pace=6'06
Avg Pulse =138
Tues
1:01'15
10.17k
Avg Pace=6'01
Avg Pulse=142
Wed
1:00'09
9.96k
Avg Pace=6'02
Avg Pulse=135
Thurs Rest
Fri 5x8mins+2 mins recovery jog
X 8 min at 75% effort with 2 mins rest
Avg Pace=5'07
Avg pulse=154
Distance/ Pace / Avg Pulse / Max Pulse /
1.53k / 5'14 / 141 / 149 /
1.53k / 5'14 / 150 / 161 /
1.58k / 5'04 / 155 / 166/
1.58k / 5'04 / 159 / 168 /
1.61k / 4'58 / 164 / 183/
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 134 / 119
2/ 138 / 128
3/ 145 / 131
4/ 151/ 133
5/ 160 / 145
feel wise, the runs on Mon,Tues might have been slightly higher in perceived effort compared to last week maybe an accumulation of the daily 1 hour runs since Fri and hill work on Sunday .Wednesdday run was much better and faster compared to Mon and Tues...
I picked up a slight niggle@pain on the inside right ankle... this is something that comes on and off like once in a month or 2. Usually I put some Ketoprofen plaster and in 1 to 2 days it will go off...
I have a tendency of supinating when I land on my right foot...in fact most of my shoes shows a lot of wear on that lateral sides... so the constant inversion, previous injuries, playing football with my sons the weekends plus plantar flexing when landing during downhill ... and i might have been sprinting on the last rep down hill might have caused the slight plain...
currently im experiencing no pain...but ill keep my eyes on it...
other than that im just looking forward to my runs tomorrow on Sat plus Sun im thinking of doing my 75 mins run instead of the 40-50 mins rolling hills... or might just include some nice relaxed hill climbing in those 75 mins ... my house faces a nice 500m hill also coach...
it's a nice hill, i use it sparingly, cars do come down ... but sunday less traffic
and sometime monkeys and wild boar joining in the climbs...lol