Sub 40 10km, on top of a lot of other stuff

[wookie]

Okay - so, I took a few weeks of running every second day. No particular pace. Just getting used to regular jogging again, and I got some new shoes. Then once I felt fine I started the program thinking I'd do the sub 45 to start.

Day 1 - Run 60 - 70 mins
1:06 11.89 km, 5:35/km AHR 153 MHR 169
Swim 2,000m

Day 2
Run 30 mins
Biked to work, 17km
Run
30:00 5.76km 5:30/km AHR 153 MHR 164
Bike home, 17 km

Day 3
4x2km @ 8:50 pace, rest 90 seconds
Ran under 8:50 4 times, I'm not sure how much though, there was wind and hills, watch messed up and didn't record.
Hockey, 45 mins, terrible ice time, left early.

Day 4
OFF

Day 5
Longest run - 1:30
Run 1:30, 14.67 km 6:08/km AHR 143 MHR 150

Day 6
Easy day, 30 mins
Missed - moving furniture all day
Hockey, 90 mins

Day 6
Easy day, 30 mins
30 mins, 5.98km, 5:00/km AHR 150 MHR 159
Swim 2,400 meters
Full body workout

Day 7
Easy day, 30 mins
30 mins, 5.35km 5:37\km AHR 144 MHR 153

Day 8
6x1km @ 4:10 - 4:20 with 90 seconds rest
Lap 1 - 1.01 km, 4:00.32, Pace 3:59 /km AHR 162 MHR 170
Lap 2 - 1.00 km, 4:02.18, Pace 4:01 /km AHR 165 MHR 172
Lap 3 - 1.00 km, 3:57.70, Pace 3:57 /km AHR 167 MHR 175
Lap 4 - .999 km, 4:07.42, Pace 4:07 /km AHR 166 MHR 174
Lap 5 - .996 km, 4:05.18, Pace 4:06 /km AHR 166 MHR 174
Lap 6 - 1.00 km, 4:02.67, Pace 4:01 /km AHR 169 MHR 176

Day 9
Easy Day 30 mins running
30 mins, 5.75 km, 5:13 /km AHR 148 MHR 159

Day 10
Easy day 1 hour running
1:00, 10.30 km, 5:49 /km, AHR 142, MHR 151

Day 11
REST

Day 12
5 Km paced run, Aim for sub 22:30
5.0 km 20:30, 4:06 /km, AHR 169, MHR 179, Avg speed 14.6 kmph, max speed 18.3 kmph
Hockey 90 mins (good day, run went well, hockey I was fast and good)

Day 13
1 hour easy run
1:00, 10.75 km, 5:38 /km, AHR 137, MHR 157

Day 14
30 mins easy run
Swim 2400 m
full body workout
30 mins, 4.33 km, 6.56 \km, AHR 145 MHR 188

Day 15
Start with 3 x 5min @ 10k pace with 1min easy F
Jogged 5 mins as warm up
5:02, 1.19 km, 4:13 / km AHR 155, MHR 174
60 seconds slow jog
5:04, 1.25 km, 4:03 / km AHR 165, MHR 171
60 seconds slow jog
5:00, 1.22 km, 4:06 / km AHR 164, MHR 173
60 seconds slow jog

Day 16
Easy day 40 mins run
40:00 6.47 km 6:11 /km AHR 137 MHR 159
Hockey 75 mins

Day 17
Easy day 30 mins run
30 mins, 5.01 km, 5.:59 / km, AHR 137 MHR 162

Day 18
Rest

Day 19
RACE DAY

4.39 km, 17:16.34, 3:56 /km, AHR 168, MHR 178

Wha Wha what happened??? It was windy and rainy all day - I waited around until it dried off but it was still pretty windy, running into the wind, probably took off to hard, died at 4.4km. Also, I think I didn't warm up well enough - was waiting around all day to go... hmmm.. Also a few of the recent short runs were done on a path that had some rolling hills that I went up and down.. Maybe... I don't know, bad cramp in right lung, gasping, hot.. haha. Not a good feeling

Jogged back after a few minutes letting cramp in right side pass. Was that my heart? haha.

3.52 km, 20:22, 5:46 / km, AHR 142, MHR 148


Hmmmm.... So, how do I feel about this? Not bad, even though Race Day was a disaster I feel like I did a lot of running over the past 3 weeks. Also it was pain free. I got tired, and sore, but no nagging injuries.

I think I'm around (running wise) where I was last year at the end of September when I started this thread. However, I think I'm in worse overall shape. I didn't swim as much this winter and was rarely on my bike. Last September was after a whole summer of swimming and biking and running.

So, I think I start the program over again, and try to get some more swimming and cycling in. Maybe lose a few pounds. I'm at 207 right now I believe. This second round through should be easier? Yes? No?

As of today I'm 9 weeks away from Olympic Distance Nationals. I think that's lots of time to get some improvement.

Suggestions/Comments?


Oh, and here's the elevation profile for the run, I don't think it's bad??



Edit:
And I took today off (monday June 22nd)