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View album1st things 1st...
February 5
February 4
- 25m
- 1500.00 yards
- 01m 40s /100 yards
Focus: Easy/recovery
WU: 300EZ
TR: 200IM, 200 band drill,
MS: 3x200S – R:15
CD: 200EZ
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slowish time due to drag suit, band drll and easy pace
February 3
- 30m
- 4.00 miles
- 07m 30s /Mi
WU+CD for race - 30 min, 4 miles
50 days of running - day 42
- 32m 47s
- 6.18 miles
- 05m 18s /Mi
10K race - 32:48, 6.182 Miles, 5:18 min/mile pace
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50 days of running - day 43
Ran a 10K as a test of how my run fitness is coming along during this cycle and it went well. I knew going into the race it would be tough to get close to 32:30 min cuz all the running I've been doing and my legs were a bit tired but still I managed to push hard and it felt good. I used my polar pod to record distance, pace and splits but I didn't look at it and just went by feel. I think I subconsciously ran a bit easier the 1st half cuz I didn’t know what to expect. as soon as I completed the 1st lap I could feel I had a lot more so I pick up the pace but mile 4 we had some head wind. As soon as I turn back I could feel I was running faster. At that point I took a pick at my watch and saw I was holding 5:10 pace and felt right. Anyway, I ended up negative splitting the 2nd half due to my uncertainty about what pace I could hold heading into the race, but that's why we test! :)
I finished 3rd Overall like 30-40 seconds behind Tim Snow.
I think I can hold a 5:15 min/mile pace with rested legs which is encouraging cuz I haven't start doing much real LT sessions as the run cycle is been more about volume.
Race #s:
Time | Pace (min/mile) | Distance | |
0:05:16 | 0:05:16 | 1 | |
0:05:17 | 0:05:17 | 1 | |
0:05:49 | 0:05:20 | 1.091 | |
1st half | 0:16:22 | 0:05:18 | 3.091 |
0:05:21 | 0:05:21 | 1 | |
0:05:20 | 0:05:20 | 1 | |
0:05:45 | 0:05:16 | 1.091 | |
2nd half | 0:16:26 | 0:05:19 | 3.091 |
Total | 0:32:48 | 0:05:18 | 6.182 |
Pace Variability 1st 1/2 vs 2nd 1/2 | 1.00 | ||
February 2
- 1h 00m
- 19.00 miles
- 19.00 Mi/hr
FT trainer session:
2x 12:30min @ 96% of FT with 1 min spin as recovery, + 20 min @ 80% of FT
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Entire workout (215 watts avg):
Work: 773 kJ
TSS: 73.9 (IF 0.858)
NP: 223, VI: 1.04, 93 rpm
- 22m
- 3.00 miles
- 07m 19s /Mi
E pace run
50 days of running - day 41
February 1
- 37m 30s
- 5.35 miles
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E pace run
50 days of running - day 40
- 32m
- 2000.00 yards
- 01m 36s /100 yards
WU: 400EZ
TR: 200IM, 4x50 band/no kick drill, 200 paddles
MS: 5x200 on 2:40 – R:10
CD: 200EZ
Easy swim, just getting my fitness and feel back slowly but surely.
January 31
- 1h 15m
- 11.40 miles
- 06m 34s /Mi
Run # 1 - 3 min E pace, 32 min M pace (6 min/mile), 2 min E pace
Run # 2 - 38 min E pace, 5.4 Mi - 7:03 min/mile
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50 days of running - day 38 and 39
will do my pending run# 2 after work. Good run at lunch most of it at M pace (6:00 min/mile).
2nd run done. 5.4 miles at Easy pace. legs feeling good!
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BTW, I completed January with only one day off, YAYYYY! :)
January 30
- 35m
- 2250.00 yards
- 01m 33s /100 yards
WU: 400EZ
TR: 200IM, 4x50 band drill, 200 paddles
MS: 5x200 on 2:40 - R:15
CD: 200EZ
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E pace run
50 days of running - day 44
WU: 200EZ, 200IM
TR: 4x50 1 arm drill, 200 swim with band, 200 paddles
MS: 5x200 on 2:40 - R:15
CD: 200EZ
UNLOAD DAY # 2 - 2200 yds swim + 30 min easy run for today
ok swim, slowish times (avg for 200s was 2:42min) due to drag suit. Also the swim with band around feet really makes you workout on your stroke and your back muscles get a killer but fatiguing session.
Ok run, legs still stiff and sore but it feel good to run.