Tuesday 17th July Base Training
Weight -
H.R - 47 bpm
Run - 9.06am - 8 mile with last two at marathon pace with 10 by strides with 1 min recovery - Boruta Zgierz track. Total milage 11 mile approx
Time - 59.59 Total Time 1.30.00 approx
Av.pace - 7.30/mi
Av.H.R - 145 bpm
Stats : 7.56 / 151
7.58 / 149
7.43 / 136
7.46 / 141
7.53 / 141
7.26 / 144
6.38 / 152
6.34 / 155
3 min recovery jog 9.09-9.27 / 141-127
Strides - 5.40 / 137
9.29 / 144
5.13 / 141
10.09 / 145
5.29 / 142
9.25 / 142
6.14 / 139
10.00 / 141
5.46 / 139
10. 50 / 142
6.01 / 139
9.53 / 137
5.34 / 140
9.58 / 142
6.02 / 139
12.18 / 142
6.10 / 138
14.13 / 142
6.07 / 139
13.20 / 131
Comment : 8 mile with marathon paced miles at the end felt comfortable if not easy. From splits, I see I was a little quick. Trying to keep it at about 6.40. Run as a whole felt good and again always felt I had plenty in the tank. Strides were good, pace dropping off at the end on recovery was just me practicing my form, nothing to do with tiredness. Leaving sessions at the moment feeling I could do alot more which I suppose is good.
As you mention Paul the miles at M pace are too quick, yes it can be easy to run quicker times than scheduled on certain days when all is going well and later in the schedule that will be fine but now we need to get the body replicating race pace of 6.52 and grdually we will build longer distances at this pace.HR got high probably outside the aerobic zone which we will need to remain in for the majority of the marathin (probably 22 miles)So the HR is too high.Lets target martahon pace next time and we can compare HRs then.
ReplyDeleteTo get a proper idea of where we are a rac is probably the best prediction soa 10km be good to get in on your return,but Collaney 8km could be a good one too,or a time trial in Poland.I can schedule it in for next week if you like, just let me know.
Do not worry about strides times just get legs turning at a low fatigued state to get them ready for faster paces later in schedules.
Good going Paul,Keep it up
Patience is key
what was total distance of run Inc strides and recoveries
ReplyDeleteTotal distance 11 mile approx)
Delete