Just catching up on logs, great work on the PB!
May even see you for an LSR one day soon if I can stay fit enough to make one
Plan for this evening - 1 mile easy, 6x600m @ 10k pace with 90 sec recovery, 1 mile easy. Got it done - 600s were in the 2:40-2:48 range. Not easy by any stretch of the imagination, but glad to get it done regardless. 9km covered in total, average overall pace 5.33/km.
Plan for this evening - 1 hour easy. Headed out after the Man U match, felt pretty tired throughout this one. Think I need a really good lie-in at least one of the days this weekend. Around 10km covered, 6.04/km average pace, average HR 148 / max 168.
Saturday - hill reps. Had forgotten to charge my Garmin so just did this by feel. Didn't feel particularly good, but just HTFU'd a bit and got through it. 8x70 secs hill reps, don't know total distance covered but probably about 6km when warmup and cooldown are added.
Sunday - plan was 10 miles easy. Just felt wrecked the whole time, even if the Garmin trace doesn't make it look as bad as it felt. 16.32km covered, average pace 5.52/km, average HR 154 / max 173. Bleh.
Swapped tomorrow's run to this evening because I'm heading over to de mammy's for pancakes after work tomorrow and I can't be arsed getting up to run in the morning. Plan was 45 minutes easy - covered 6.8km, average pace 6.01/km, average HR 152 / max 170. Nice run, felt like staying out for longer but kept it to the intended length due to having pretty much a precise 45 minute gap between putting different parts of my dinner in the oven...
What happens if you pick up an injury at the furthest part of the course from your place and have to walk back. Or worse again what if you forget your keys. What happens the dinner then? Kaboom?
Chances I was prepared to take
Plan for this evening - 1 mile easy, 30 mins @ MP, 4x80m strides, 1 mile easy. Enjoyed that, even if the MP bits did end up speeding up a bit once I got out of the wind! (there's at least 2 5.0x km splits there... whoops!) Pretty happy with that overall, was grouching a bit during the warmup but once I got going I was fine.
Total distance covered 9.1km, average pace overall 5.33/km, average HR 163 / max 179.
Thurs - plan was 45 mins easy. Not the most pleasant of runs, the combination of a sinus headache and cramps in my stomach did not exactly fill me with great joy Average pace 6.02/km, average HR 147 / max 164, around 7.5km covered.
Sat - plan was hill reps (6x 70 secs). Ended up doing these at Bohernabreena rather than the Kyber... fun times. 70 sec reps there are enough for a bit of jelly legs 6.79km covered in total, average overall pace 5.55/km, average HR 154 / max 181.
Sun - plan was 8 miles easy. I misread the plan as 10 miles because that's what it had been the last few weeks Covered just over 16km anyway. Average pace 5.51/km, average HR 158 / max 175.
Rammstein gig at the O2 last night (which was absolutely savage btw ) left me knackered and feeling more than a little bit battered today - tonight's run was always going to be a slow affair. And so it was - plan was 1 hour easy, and this was really easy. 9.6km covered, 6.22/km average pace, no HRM tonight.
Well done on those Saturday hill reps, that hill is TOUGH!!
Wednesday - very short recovery run, had a (rather painful!) sports massage that morning to try and loosen out a very tight right hip. 6.32/km average pace, just over 3km covered.
Thursday - no run, had planned 1 hour easy but didn't get to run because I only got out of work at 8pm, and had to go shopping after that so it was 9pm by the time I got home and wasn't about to head out at that stage.
Friday - planned rest day, but pretty much did Thursday's planned run. No Garmin because I forgot to charge the feckin' thing.
Saturday - plan (swapped Sat and Sun) was 10 miles easy. This was a bit of a disaster, ended up cutting the run short. Had to stop after just over 6km because I was getting a bit light-headed, and was still about 5km from home at that stage. Took it very easy getting back... total of about 11km covered. Really, really hope I'm not coming down with something, though the fact that my HR was hitting 170 at 5.50/km pace at certain times during this run worries me.
Sunday - plan was a session - mile warmup, 12x400, mile cooldown. Still wasn't feeling great, so stuck to an easy run rather than the session. Bit frustrating, tbh...
Hope you're feeling better soon Rainbow K
Feeling a little better today even though the end of this cold is still lingering in my sinuses (that's nothing new for me as anyone who read my log just before Barcelona '11 knows well!) so got out for yesterday's planned run (1 hour easy) this evening. 9.9km covered in just under an hour - didn't bother with adding on the extra 100m to be exact on the Garmin Average pace 5.58/km, average HR 159 / max 185. HR is still slightly above normal for pace and effort, but that should get back to normal over the next few days, hopefully.