A Flock Of Seagulls - 1982. A classic 1980's one hit wonder.
98km week @ 4:46 - that's big for me!
Distance Pace Av HR
Monday 10.7k 4:53 154 Recovery Run
Tuesday 12.3k 4:20 180 (intervals) 153 (w/up,c/down)
Wednesday 11.25k 4:43 158 Recovery
Thursday 10.6k 4:57 153 Recovery
Friday 10.5k 4:28 170 (5km of tempo 4min/k) 150 (other)
Saturday 10.4k 4:56 151 Recovery
Sunday 32.2k 4:54 No monitor
Tuesday intervals were tough - 12x400m total.
400 hard, 100jog, 400 hard.
90sec rest, then repeat
4x400 with 2 min rest between
400 hard, 100jog, 400 hard, 90sec then repeat
82/84/78/81/78/79/76/77/81/80/80/84
HR max 192 in all after the first 2 intervals
Was buggered at the end!
Friday tempo was pretty average (3k@400, 2k@3:55) Effort felt much harder than HR which only peaked in the mid 170s. will keep trying a second quality session
Sunday long run with a nice pace progression over 5k splits -
5:03/4:57/4:54/4:52/4:50/4:47
Rob took a short one after a tough week, but I managed to run the 19-30k section in a good rhythm without a stop, and finished off strong after a quick walk at 30k.
I am entering Sling's territory in terms of shoes now, 8 pairs in rotation:
Asics 2110 (x2) Asics 2130, Adidas Supernova Control, Brooks Adrenaline, New Balance 1224, Asics DS trainer, Mizuno Idaten. The first 4 are pretty similar with the asics having a more cushioned ride, whilst the NB are very stable and cushioned but heavy, and the final 2 are for speedwork - yet to run properly in the Mizunos.
I've decided to just have a 2 week taper for sixinch as I'm not intending on running it 'all-out' and want to use my current motivation and mild weather to log some decent kms. So one more big week.
The plan the following week is to race 4k at City Beach and 2 days later race 3000m track at the Interval Group's Perry Lakes time trial. Will be interesting how I back up, and how far behind the speedster I am.
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4 comments:
Good to see that you dusted off the HR monitor !
Wondering what's your highest ever MaxHR? 192?
Just my personal observation, I think 150s for recovery runs is at the high end (~80% Max). But if you are comfortable with it, perhaps it's ok.
Great splits on the 400s. I did 3 in about 81secs and was buggered already.
Great week, you're going great runs and finished the long run today well. I might have to work out how to cheat or trip you up to beat you in those races :)
Thanks guys,
My Max HR is in the low 200s, and I tend to run prety high HRs at all times.
Sling I tend to calculate my HR percentage from the difference between resting (55) and max (200), which perhaps makes 150 a lower percentage. I tend to think that hen I run about 5min/k in 150 average thats OK for recovery - so most of the time I am still running recovery too hard. It'll be interesting to see if this changes as I (hopefully) improve in the coming 4 months
I retract my previous comment Sling - you're right, I should be going slower.
I did my Monday recovery at 147av today so I'm gradually getting there!
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