29-07-2010, 06:16 AM
Stñll managñng to get my trañnñng ñn, mostly during the early morning, whilst everyone is sleeping.......details below.
20/7/10
Fartlek completed with relative ease, completed on the treadmill, not sure on accuracy. [edit] 5 min sessions @ 4:28/km. 1st - HR 175/169, 2nd 180/176, 3rd 185/181.
21/7/10
30 minute out on pedallo (done instead of easy run).
22/7/10
30 minute easy run on treadmill. 5.5km covered.
24/7/10
No race to run out here so did a 8km trail run in the mountains, splits below.
1 - 6:30 - HR 171 - 80m climb, 0m fall, 27 deg C.
2 - 4:29 - 177 - 25m climb - 60m fall, 27 deg C.
3 - 4:09 - 178 - 0m climb - 55m fall, 29 deg c.
4 - 6:55 - 186 - 80m climb - 5m fall, 30 deg c.
5 - 5:52 - 175 - 40m climb - 15m fall, 30 deg c.
6 - 4:10 - 179 - 0m climb - 95m fall, 31 deg c.
7 - 5:02 - 178 - 10m climb - 15m fall, 33 deg c.
8 - 4:49 - 182 - 0m climb - 10m fall, 33 deg c.
This was incredibly tough, and as much as I never kept my 4:30/km, I am happy due to the climbs during the run. total time was 41:59.4, I believe this is a new PB for 8km. The legs were very tired afterwards.
26/7/10
35 minute easy run, 4.5 km. legs very tired still.
27/7/10
50 minute easy run, 7.2 km. Legs still tired. Hilly roads don't help.
28/7/10
25 minute easy run. legs getting better but not perfect. 4km covered.
Now off for my 4 x 2km. doing this on the treadmill, as I will never make the times on the roads out here.
Bye for now.
Dean.
20/7/10
Fartlek completed with relative ease, completed on the treadmill, not sure on accuracy. [edit] 5 min sessions @ 4:28/km. 1st - HR 175/169, 2nd 180/176, 3rd 185/181.
21/7/10
30 minute out on pedallo (done instead of easy run).
22/7/10
30 minute easy run on treadmill. 5.5km covered.
24/7/10
No race to run out here so did a 8km trail run in the mountains, splits below.
1 - 6:30 - HR 171 - 80m climb, 0m fall, 27 deg C.
2 - 4:29 - 177 - 25m climb - 60m fall, 27 deg C.
3 - 4:09 - 178 - 0m climb - 55m fall, 29 deg c.
4 - 6:55 - 186 - 80m climb - 5m fall, 30 deg c.
5 - 5:52 - 175 - 40m climb - 15m fall, 30 deg c.
6 - 4:10 - 179 - 0m climb - 95m fall, 31 deg c.
7 - 5:02 - 178 - 10m climb - 15m fall, 33 deg c.
8 - 4:49 - 182 - 0m climb - 10m fall, 33 deg c.
This was incredibly tough, and as much as I never kept my 4:30/km, I am happy due to the climbs during the run. total time was 41:59.4, I believe this is a new PB for 8km. The legs were very tired afterwards.
26/7/10
35 minute easy run, 4.5 km. legs very tired still.
27/7/10
50 minute easy run, 7.2 km. Legs still tired. Hilly roads don't help.
28/7/10
25 minute easy run. legs getting better but not perfect. 4km covered.
Now off for my 4 x 2km. doing this on the treadmill, as I will never make the times on the roads out here.
Bye for now.
Dean.