05-07-2010, 05:21 PM
My training went well during the most important days (3 to 8), but the temperature is ridiculously hot here :yikes: so I really can't train that hard now. It should start to cool down this weekend in time for the end of cycle race day.
Day 5: 23-24k in 2h (5:00-5:10 pace) Felt a bit tired in the last 30min but otherwise it went well
Day 6: 30min easy
Day 7: 10k at about 4:50 pace
Day 8: 6x1k R60-70 with target time 3:55-4:00
4:01 - AVG HR 165, PEAK 182
3:55 - AVG HR 176, PEAK (212)
3:58 - AVG HR 170, PEAK 188
3:58 - AVG HR 166, PEAK 180
3:55 - AVG HR 162, PEAK 179
3:52 - AVG HR 163, PEAK 174
HR went down to about 115 between runs. It was down to 80-85 5 min after the last run.
Day 9: 30min easy
Day 10: 45min easy (no time to complete 1h)
Day 11: Rest
Day 12: 5k paced run in 21:52. I was aiming sub 21:00, but it was very hot and I overheated after the first 1k so my goal was just to finish and not worry about the time.
Day 13: 1h slow jog with a few water breaks
Day 5: 23-24k in 2h (5:00-5:10 pace) Felt a bit tired in the last 30min but otherwise it went well
Day 6: 30min easy
Day 7: 10k at about 4:50 pace
Day 8: 6x1k R60-70 with target time 3:55-4:00
4:01 - AVG HR 165, PEAK 182
3:55 - AVG HR 176, PEAK (212)
3:58 - AVG HR 170, PEAK 188
3:58 - AVG HR 166, PEAK 180
3:55 - AVG HR 162, PEAK 179
3:52 - AVG HR 163, PEAK 174
HR went down to about 115 between runs. It was down to 80-85 5 min after the last run.
Day 9: 30min easy
Day 10: 45min easy (no time to complete 1h)
Day 11: Rest
Day 12: 5k paced run in 21:52. I was aiming sub 21:00, but it was very hot and I overheated after the first 1k so my goal was just to finish and not worry about the time.
Day 13: 1h slow jog with a few water breaks