08-04-2010, 07:09 PM
TheEd,
Watch unexpectedly not showing actual pace, instead was a -/+ 10secs/km tolerance around the 4:20/km which made is difficult to know where we were, hence the higher than expected paces below.
Weather: Sunny, 15C, 8-10Mph westerly breeze
W/Up: 2Km, easy - 24 hr adventrure racer/work colleague joined in session.
Route: Work loop = 486m, tarmac - start: 0-200m, 15m incline, 250-486 downhill. Set watch to 1km and run round loop alternating direction to break up inclines.
Km1: 4:02.7 Hr Avg: 145, EndHr: 154 Strong start, try to find pace
Km2: 4:08.0 Hr Avg: 151, EndHr: 157 Hard 2 stablise pace, left calf tight
Km3: 4:09.0 Hr Avg: 158, EndHr: 160 Maintaining easy
Km4: 4:20.1 Hr Avg: 158, EndHr: 164 Wind taking breath, start 2 dig
Km5: 3:56.1 Hr Avg: 161, EndHr: 169 Ignored calf and found technique
Effort of gauging 4:20 pace: Challenging due to watch and hills. Calf is OK just sore, will stretch. During km 3, was thinking if it gets worse will stop. The last one felt good, pushed myself, I didnt even feel sharp, so with some further speed sessions working on technique, can feel great potential on holding somewhere near this pace.
Legs certainly feeling impact this afternoon. Need to get a 7+ hrs sleep as been sub7 last two nights.
Tomorrow 2hr+ MTB session with 24 hour racing colleague in Forest. He will be more tired than me so shouldnt be too mad, however will be tough on quads, but a good X-train session?
Thinking of resting Sat - long, easy on Sunday?
Cheers,
D
Watch unexpectedly not showing actual pace, instead was a -/+ 10secs/km tolerance around the 4:20/km which made is difficult to know where we were, hence the higher than expected paces below.
Weather: Sunny, 15C, 8-10Mph westerly breeze
W/Up: 2Km, easy - 24 hr adventrure racer/work colleague joined in session.
Route: Work loop = 486m, tarmac - start: 0-200m, 15m incline, 250-486 downhill. Set watch to 1km and run round loop alternating direction to break up inclines.
Km1: 4:02.7 Hr Avg: 145, EndHr: 154 Strong start, try to find pace
Km2: 4:08.0 Hr Avg: 151, EndHr: 157 Hard 2 stablise pace, left calf tight
Km3: 4:09.0 Hr Avg: 158, EndHr: 160 Maintaining easy
Km4: 4:20.1 Hr Avg: 158, EndHr: 164 Wind taking breath, start 2 dig
Km5: 3:56.1 Hr Avg: 161, EndHr: 169 Ignored calf and found technique
Effort of gauging 4:20 pace: Challenging due to watch and hills. Calf is OK just sore, will stretch. During km 3, was thinking if it gets worse will stop. The last one felt good, pushed myself, I didnt even feel sharp, so with some further speed sessions working on technique, can feel great potential on holding somewhere near this pace.
Legs certainly feeling impact this afternoon. Need to get a 7+ hrs sleep as been sub7 last two nights.
Tomorrow 2hr+ MTB session with 24 hour racing colleague in Forest. He will be more tired than me so shouldnt be too mad, however will be tough on quads, but a good X-train session?
Thinking of resting Sat - long, easy on Sunday?
Cheers,
D