16-02-2015, 07:50 AM
Hi,
Here we go with some ups and downs.....
This was where I left:
Tuesday, Jan 27
Swim: 12x 200m
Rum: easy 40minutes (6.9km @5.46)
Wednesday: Jan 28
Boring run: 10km @5:39
Did 2.5 x1k R3' with the triatlhon kids in the end:
.5 - @3:32
1k - @3:36
1k - @3:29
Saturday: Jan 31
Easy rum w/ minimal shoes
42', 8.1km @5:23
Time - to - run
Very busy week at work so I had to skip some sessions...
Thursday: Feb 5
Already had missed 2 session so I was a bit upset and needed to run.
62m running by feeling
13.8 km @4:30
Felt great afterward!!
Friday: Feb 6
5x 2.1k Set
1: 8'1 @3.55 - HR 181 - R90
2: 8'1 @3.55 - HR 188 - R90
3: 8'1 @3.53 - HR 190 - R90
4: 8'1 @3.59 - HR 191 - R90
5: 8'1 @3.57 - HR 190 - R90
So far it was the x2k session where I felt better. Usually I start do drag about midway of the third one. This time the pace was more even and add the feeling that there was "still something left in the tank".
Saturday: Feb 7
REST
Sunday: Feb 8
Long run, 1h47 - 22.6km @4:45
Was feeling "strong" so I just went along by feeling.
Monday: Feb 9 (Had a shity day so...)
REST
Tuesday: Feb 10
6x 1k R60 (I almost skip this one too! But went for it)
Overall was feeling tired, from long run and a hell of a very long day.
1: 3:41 - HR 170 - R60 (hr164)
2: 3:43 - HR 179 - R60 (hr172)
3: 3:51 - HR 181 - R60 (hr170)
4: 3:59 - HR 182 - R60 (hr167)
5: 3:52 - HR 183 - R60 (hr170)
6: 3:52 - HR 185 - R60
Started too fast, but something "was not there", the stride were not feeling right. On the fourth one was really an out of control run.
Only on the last two I start to focus in driving my knees forward and push the ground quicker.
Wednesday: Feb 11
Slow and easy run
5.9km @6:12
Thursday & friday Feb 13 - 13.
Had no time at all.
Just came back home to sleep and then work again
Saturday, Feb 14
Easy 1h10
11.9 @5:57
Sunday, Feb 15
Bike: 60km with my son and other tri-kids.
It was difficult to keep up with them. Result rubber legs
Took a 2h30 afternoon nap.
Run: 13.8 km with the 5k paced run in between.
1: 3:45 - HR 169
2: 3:48 - HR 182
3: 3:49 - HR 186
4: 3:55 - HR 188
5: 3:51 - HR 189
Total 19:07
This week i'll continue with plan and I hope not to skip anymore sessions.
Overall, I'm feeling stronger than back then in October/November. I think the strength drill I have been doing are helping me feel that way.
Last week (til saturday) I did no drills whatsoever and noticed something different on the strides. Yesterday before the 5k I did about 20minutes of drills (squats, single leg squats, clamshell w/rubber, ...) and every time I do this I think I run with much greater stability at hips level and its easier to push forward.
For most runs I finding that my sweet spot pace is between 4:45 - 5:05, it feel more natural and relaxed. Slower than that although the hr comes down, I also feel more strained legs, specially around the knees and thighs after the session.
I'm logging all these sessions on Strava with some other comments after the sessions.
@strava/athletes/4755354
Have a 10km race scheduled for next Sunday the 22th. The course will be almost flat, so i hope to go sub40. But lets see....
Have fun .... running.
Here we go with some ups and downs.....
This was where I left:
Tuesday, Jan 27
Swim: 12x 200m
Rum: easy 40minutes (6.9km @5.46)
Wednesday: Jan 28
Boring run: 10km @5:39
Did 2.5 x1k R3' with the triatlhon kids in the end:
.5 - @3:32
1k - @3:36
1k - @3:29
Saturday: Jan 31
Easy rum w/ minimal shoes
42', 8.1km @5:23
Time - to - run
Very busy week at work so I had to skip some sessions...
Thursday: Feb 5
Already had missed 2 session so I was a bit upset and needed to run.
62m running by feeling
13.8 km @4:30
Felt great afterward!!
Friday: Feb 6
5x 2.1k Set
1: 8'1 @3.55 - HR 181 - R90
2: 8'1 @3.55 - HR 188 - R90
3: 8'1 @3.53 - HR 190 - R90
4: 8'1 @3.59 - HR 191 - R90
5: 8'1 @3.57 - HR 190 - R90
So far it was the x2k session where I felt better. Usually I start do drag about midway of the third one. This time the pace was more even and add the feeling that there was "still something left in the tank".
Saturday: Feb 7
REST
Sunday: Feb 8
Long run, 1h47 - 22.6km @4:45
Was feeling "strong" so I just went along by feeling.
Monday: Feb 9 (Had a shity day so...)
REST
Tuesday: Feb 10
6x 1k R60 (I almost skip this one too! But went for it)
Overall was feeling tired, from long run and a hell of a very long day.
1: 3:41 - HR 170 - R60 (hr164)
2: 3:43 - HR 179 - R60 (hr172)
3: 3:51 - HR 181 - R60 (hr170)
4: 3:59 - HR 182 - R60 (hr167)
5: 3:52 - HR 183 - R60 (hr170)
6: 3:52 - HR 185 - R60
Started too fast, but something "was not there", the stride were not feeling right. On the fourth one was really an out of control run.
Only on the last two I start to focus in driving my knees forward and push the ground quicker.
Wednesday: Feb 11
Slow and easy run
5.9km @6:12
Thursday & friday Feb 13 - 13.
Had no time at all.
Just came back home to sleep and then work again
Saturday, Feb 14
Easy 1h10
11.9 @5:57
Sunday, Feb 15
Bike: 60km with my son and other tri-kids.
It was difficult to keep up with them. Result rubber legs
Took a 2h30 afternoon nap.
Run: 13.8 km with the 5k paced run in between.
1: 3:45 - HR 169
2: 3:48 - HR 182
3: 3:49 - HR 186
4: 3:55 - HR 188
5: 3:51 - HR 189
Total 19:07
This week i'll continue with plan and I hope not to skip anymore sessions.
Overall, I'm feeling stronger than back then in October/November. I think the strength drill I have been doing are helping me feel that way.
Last week (til saturday) I did no drills whatsoever and noticed something different on the strides. Yesterday before the 5k I did about 20minutes of drills (squats, single leg squats, clamshell w/rubber, ...) and every time I do this I think I run with much greater stability at hips level and its easier to push forward.
For most runs I finding that my sweet spot pace is between 4:45 - 5:05, it feel more natural and relaxed. Slower than that although the hr comes down, I also feel more strained legs, specially around the knees and thighs after the session.
I'm logging all these sessions on Strava with some other comments after the sessions.
@strava/athletes/4755354
Have a 10km race scheduled for next Sunday the 22th. The course will be almost flat, so i hope to go sub40. But lets see....
Have fun .... running.