Eat, Sleep, ̶R̶a̶v̶e̶, Run, Repeat for a sub 3 in Amsterdam

viperlogic

Said I would start one of these as becoming more a regular here. So where do I start.....well I was always into sports (cycling (Road and MTB), badminton, hockey, tag rugby) but only took up running in 2012 as was asked to run the 3rd leg of 5.8 miles in a relay team for Cork Marathon 2012 as they were stuck. Ran the 3rd leg and kept going.....all the way to the finish, for a total of 15.5 miles! OK, I couldn't exactly walk for about a week afterwards but loved the buzz so got hooked on running.

Below are my marathon attempts to date with the goal of Amsterdam Marathon in October this year. Training for the next 2-3 months or so will focus on getting my 5K and 10K times down and giving the Cork City Half Marathon a good lash in 4 weeks time.

Dublin City Marathon 2012
- Training plan: Hal Higdon Novice
- Goal: 3:30
- Result: 4:16
Was on target (hit half at 1:45) until around mile 16 when I had a slight speed wobble and over stretched my IT band to hobble home for a 4:16

Cork City Marathon 2013
- Training plan: Hal Higdon Novice
- Goal: 3:25
- Result: 3:34
Was on target until around mile 18 when the heat and humidity began to soar and so did my HR so had to back off but yet passed over 50 people out as they were suffering with the heat worse.

Waterford Marathon 2013 - 4 weeks later, determined to break 3:30!
- Training plan: Hal Higdon Novice
- Goal: 3:25
- Result: 3:28 (Garmin was 3:26 - course was 400m too long due to turn around cone moved on the quays due to road works)
Was on target but lost a bit of time from the hills in Tramore which I couldnt fully claw back

Dublin City Marathon 2013
- Training plan: FIRST with extra runs
- Goal: 3:05
- Result: didn't run
Training was go very well and was on target. First time doing speed work and the results were amazing. Getting PB after PB in 5K, 4M, 5M, 8K, 10K races.
Unfortunately got a cold at end of September and couldn't get rid of it for weeks. Missed too many runs so said I will save myself for a future attempt.

Limerick Marathon 2014
- Training plan: Jack Daniels Plan A
- Goal: 3:05
- Result: 3:26
Training went well thou missed 3-4 weeks in February due to pulled/torn hammy and hols. Picked up a few PB's during training (4 mile, 10K, 10 mile). Race day was a disaster, after 10 miles had no energy and feeling quite lethargic. Taught it was a phase and would pass but just got worse. MP training runs were easier and faster! On review, I probably rested too much coming up to the race as after my final LSR a week before the race I had a niggle behind my knee, so decided to rest it by not running at all for the week before the race so it would be ok on the day. No pains/niggles/injuries/cramps on the day but just no energy!

viperlogic

shall insert weekly training log summary here

ThebitterLemon

Good luck with the log, great support around these parts, if you can weed out the weirdos

I'll be following your log with interest as I've entered Amsterdam and will be targeting a 3.03-3.05

TbL

viperlogic

So first entry post Marathon on Sunday

Took Monday and Tuesday off, 4.5K walk on Wednesday, sports massage Thursday, 6K easy run today

Day|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday||||||||
Tuesday||||||||
Wednesday||||||||
Thursday||||||||
Friday|6K|5:13|31:09|76%|155|9.7|296|1.23

Finnt

Best of luck with it, will be reading it with interest!

rom

Come on down and join St. Finbarrs. There is an easy reason why you had no energy on the day. When was your last hard workout pre race. What was your last long run and how far out. How many long runs over 18M did you do? What effort do you do the long runs at. Its all the simple things. Hard work does not bring results, smart work does. Realize that you know nothing about the sport and you will improve. I still know nothing. There is 5 more levels of training to the sillyness I am doing.

With a cadence of 155 running with a club where they run a better cadence will improve you naturally. Your stride length is quite long similar to mine. Increasing your cadence will improve you and running with better runners will do that.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest||||||||
Tuesday|rest||||||||
Wednesday|walk|4.5K|||||||
Thursday|Physio||||||||
Friday|easy|6K|5:13|31:09|76%|155|9.7|296|1.23
Saturday|MTB|17K|||||||
Sunday|LSR|15K|4:53|1:13:34|84%|156|9.4|289|1.31


Went MTB'ing and Downhilling at Ballyhouras on Saturday, good craic but got soaked. Nice bit of cross training

Easy 15K today, 12K of which was on the Cork City half marathon course, Turners Cross to Mardyke. Should of ran a bit slower to bring down the HR by about 5% but was in a very comfortable pace.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|||||||||
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Decided to mix it up yesterday as had been awhile since put speed into the legs, thou didn't want to do a hard 3x1600m session as have a 4M race on Thursday.

Did 10K fartlek which consisted of....
- 1K @ 4min/KM up a hill
- 800m @ 3:50min/KM on a flat section
- 400m @ 3:30min/KM on a flat section
- 400m @ 3:30min/KM up a hill
- rest was at 5min/KM

ploughon

Good luck with your training viperlogic, will follow your progress with interest.

Your marathon history is very familiar to me...some tough days but valuable lessons that will stand to us in the end...I hope!

Have you decided on your goal for Amsterdam yet?

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|Easy|7.7K|5:02|39:00|79%|155|10|290|1.28
Wednesday|Easy (hills)|9.5K|4:59|47:26|79%|155|10|290|1.30
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Table updated with Tuesday and Wednesdays run. Have the Cheetah 4 mile race tonight in Fota.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|Easy|7.7K|5:02|39:00|79%|155|10|290|1.28
Wednesday|Easy (hills)|9.5K|4:59|47:26|79%|155|10|290|1.30
Thursday|race|4 miles|3:53|25:11|95%|159|10.7|251|1.62
Friday|rest||||||||
Saturday|||||||||
Sunday|||||||||


Did the Cheetah 4 mile run last night. First time ever doing this run and I must say it was very well organized from easy registration, starting pens, chip timing, loads of marshals, plenty of parking and 20% off voucher for John Buckley Sports. Unique location as you are running around Fota Wildlife Park, at sections the ostriches and zebras joined in and ran beside us! Great running conditions, was about 15c with 70% humidity. Plan was to run around sub 3:50 min/km pace but the rolling pulls put an end to that, finished in 3:53 min/km pace for a time of 25:11 and 37th out of 789. Not a PB but still very happy due to course profile and as have focused on long distance past few months. It was a fast start, about 3:30 min/km for first 500m but then I settled into my pace. Anywhere there was a pull I started picking off people, especially the steeper one at 1K and 6K, I tend to pump my arms hard and I fly up them thou in saying that I pushed a bit too hard at the 6K hill as at the top I started empty reaching and the two guys I passed going up it passed me again, a few depth breaths/coughs/spits and I was back and kicked to the end to pass them again. Thoroughly enjoyed the race and will be back again.

Next race will be Emer Casey 10K on Sunday in Youghal

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|Fartlek|10K|4:39|46:42|86%|157|9.9|285|1.37
Tuesday|Easy|7.7K|5:02|39:00|79%|155|10|290|1.28
Wednesday|Easy (hills)|9.5K|4:59|47:26|79%|155|10|290|1.30
Thursday|race|4 miles|3:53|25:11|95%|159|10.7|251|1.62
Friday|rest||||||||
Saturday|easy|15K|5:02|1:15:36|78%|154|10.2|285|1.29
Sunday|race|10K|3:48|38:22|93%|160|10.5|252|1.64


Saturday went out for an "easy" 15K, I say "easy" as was hungover to bits. A few post work drinks turned in to a session the night before.

Ran Emer Casey 10K today in Youghal. Very well organized race, easy registration, plenty of parking, loads of marshals, v nice t-shirt included, water on course, water and bananas after finish and then a huge spread back at the hall, possibly one of the best, so many cakes hmmmm . So back to the race, plan was to run a sub 39 so around 3:52 min/km but there was 2K of the race which was down hill so knew I could gain some time here. 1st KM was slightly up hill and as always I start a bit too fast, did it in 3:41. At around 1.3KM the downhill came and was doing around 3:30 min/km down it. The rest of the course was flat as a pancake then. A small group of us had formed, about 6 I think with me towards the back, after awhile I was relying on them for pacing and noticed our pace had dropped slightly so decided to move to the front and up it, they all followed and even made a push further, I hanged on at the back. As a group we passed a few runners. Then the fun began, at 8.5KM the course took a hairpin corner and the pace was upped. Bit early for a kick I was thinking but legs felt good and followed them with a few of us chopping and changing positions. Think we passed two more runners. Around the final 90 degree corner at 9.6KM and we all started to kick, problem was would I last, the finish was on a long corner and I couldn't see it to see how far away it was, also I kinda wrote the Garmin off at this stage for distance as was no where near the markers on the road. Came around the long corner and finally saw the finish and just gave it my all, passed all but one of our group who got it by just a foot id say. Crossed the line at 38:22 for 32nd out of 570. Looking at my stats I was sprinting at 2:40 min/km pace for the last 100m! Delighted with result as broke my 5K (thx to downhill) and 10K PB's. Be interesting to see if others found the course long as my Garmin and others was not going off at the mile or KM markers. Garmin showed 10.1KM (normally would show 10.02 or 10.03 for a 10K).

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|9.75K|5:05|49:27|75%|154|10.2|291|1.28
Tuesday|rest||||||||
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Did an easy ~10K last night. Legs feeling a bit beaten up from the Emer Casey 10K on Sunday. Also have some tightness in the left ankle so will rest today and do some stretches instead.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|9.75K|5:05|49:27|75%|154|10.2|291|1.28
Tuesday|rest||||||||
Wednesday|easy (hills)|9.7K|4:59|48:12|76%|154|10.0|290|1.31
Thursday|rest||||||||
Friday|easy (hills)|9.6K|4:54|47:00|76%|156|10.1|291|1.31
Saturday|||||||||
Sunday|||||||||


Wednesday and Friday was nice and easy over rolling hills.

Was planning to race on Thursday in the first of the Ballycotton 5 Mile Summer Series but ankle still not 100% so didn't want to risk it.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|9.75K|5:05|49:27|75%|154|10.2|291|1.28
Tuesday|rest||||||||
Wednesday|easy (hills)|9.7K|4:59|48:12|76%|154|10.0|290|1.31
Thursday|rest||||||||
Friday|easy (hills)|9.6K|4:54|47:00|76%|156|10.1|291|1.31
Saturday|easyish!|10K|4:47|47:56|78%|159|9.4|282|1.32
Sunday|LSR|22.5K|4:58|1:51:36|77%|157|9.8|284|1.28


Saturday I tried to run at 180 cadence for awhile just to see what its like, my vertical oscillation dropped immediately from ~10cm to ~7cm and ground contact time dropped from 290ms to 250ms, all which are "considered to be better" stats but my god did it feel weird/alien-like and was certainly putting a strain on my calves and shins and also felt more tiring so I stopped and went back to my "normal" stride. Also, close to one of my 10K routes I knew there were two Strava segments (1K and 1.1K) close by that I could get course record without pushing too hard, bit faster than 5K race pace. Got course record on both going at 3:30 min/km. Wuhooo

Today, Sunday, ran the new Cork Half Marathon route bar the 1KM city link section and back to the start line for a total of an easy 22.5K.

May 19th to 25th: 61.5KM and 5hrs 4mins

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|6K|5:06|30:47|74%|156|9.8|292|1.26
Tuesday|race|5K|3:42|18:30|94%|162|10.3|244|1.65
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Monday was going to be a rest day but a friend wanted someone to head out on a run with him so did an easy 6K.

Tuesday did the BHAA John Buckley 5K. Was aiming for around a 18:20, ran a 18:30(new PB) for 104th/960 and our team won mens cat C. Very happy with time as didn’t push too hard as have the Cork Half Marathon next Monday. It was excellent running conditions of around 12c and a v v flat course. After about 2K my Garmin FR620 started acting up so couldn’t rely on that for pace. A group of us had formed going around what I taught was about 3:40 min/km pace but after the 2 mile marker time call out we were off pace, well my planned pace, so left the group and pushed on, a few followed. Kept going picking a few people off every so often. Two guys that were running with me pushed on about 500m to go, legs were still good but left them go. Rounded the last corner and saw the finish line, slightly upped the pace but not my usual full sprint to the finish line as didn’t want risk of injury as have Cork City Half Marathon on Monday. Don’t feel I have a sub 18 in me just yet but if raced hard would of got very close. Can’t wait for Cork City Half on Monday and give it all

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|6K|5:06|30:47|74%|156|9.8|292|1.26
Tuesday|race|5K|3:42|18:30|94%|162|10.3|244|1.65
Wednesday|easy|5.8K|5:07|29:40|76%|154|10|285|1.27
Thursday|easy|7K|4:55|35:39|76%|154|10.3|294|1.31
Friday|easy|6.5K|4:57|32:05|74%|155|9.9|288|1.30
Saturday|rest||||||||
Sunday|rest||||||||


3 days of short easy runs as have Cork City Half Marathon on Monday. Can't wait for it and give it everything. Will be running a 1:26 pace but will be happy with a 1:28

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|race|Half|4:06|1:26:44|90%|158|10.7|270|1.56
Tuesday|rest||||||||


Didn't really take it easy Saturday and Sunday, as Saturday spent half the day gardening and the other half in a beer garden, and then Sunday at a BBQ! So lots of time on my feet and eating.

Monday morning woke with a tight left hammy, which was from cutting the hedge I think on Saturday as was in an over reached position for a good period of time. Quick look outside to see a nice overcast sky, nice one. Had my breakfast, did a few stretches and then headed down to the start. Was down at the start for 10am (start at 10:45) and there was about 100-200 people about doing their warm ups. Headed off down Monahan Road and did my warm up for about 20mins in which the sun came out. Slight moment of "not again" as cooked last year in the full. Came back to a packed start line area with massive queues for the toilets, luckily I didn't need to go. Great buzz in the area. Meet a few friends for a quick chat and then headed to the sub 90min pen, was about the 7th row in.

Bang and off we went. As always, started too fast and after about 500meters pulled it back. The good long warm up and all the stretching loosened out left hammy as wasnt an issue for the rest of the race. Hit mile 1 in 6:26, target was 6:31

Just after 1 mile marker noticed an old friend of mine beside me who would be around the same pace. Quick chat to see if we were on same pace and off we went. Mile 2 was 6:48. Didn't feel slower but must of been due to all the twist and turns by the pond/marina. There was a bit of traffic also to get around as mile 2 is where the half merge with the full and relay runners who are going slightly slower.

Mile 3 we picked up two Youghal AC runners going around the same pace, the four of us then made our way through the traffic down Centre Park road. Mile 3 in 6:30. Back on pace but need to claw back a few seconds.

Mile 4 was end of Centre Park road and the pull up the south city link. Did this in 6:29! Think it was the crowds at the relay change over and after it that gave the extra umph. Passed Alex O'Shea at the Elysian and gave him a clap and cheer. Some man. Four of us still together.

Mile 5 was the flat section of the South City link, up the steep off ramp, and then down into Turners Cross. Myself and buddy flew up the steep off ramp, just pumped those arms and was at the top before ya knew it. Gained a few places on it and lost the two Youghal AC guys. GF and friends were on the bridge so some customary big waves for the camera. Mile 5 in 6:35

Mile 6 was from Turners Cross to Ballyphehane Church. My buddy began to pull away from me on this mile as he wanted to charge up the pull to Ballyphehane Church. Great to see so many out with sweets and oranges. Didnt need them, but plenty Marathon runners did as this was mile 19/20 for them. Mile 6 in 6:35 again. Not hitting my 6:31 target pace but not far from it either.

Mile 7 was the Lough and the start of the downhill section of Glasheen Road. Great support around the Lough. From what I remember I was beginning to feel the heat a bit here. Picked up two runners on the pull after the Lough, an Eagle AC and a Gneeveguilla AC runner, of which we stayed together to near end! Mile 7 in 6:33

Mile 8 was Glasheen Road to start a bit up Model Farm road, including that other short steep section by Bishopstown Credit Union. We picked up anther Eagle AC runner here. Hills are definitely my strength, always gain distance on the group up and down the hills and then they work to come back on the flats. One of them thanked me at the finish line for driving them on which was nice. Mile 8 in 6:32

Mile 9 was the rest up the Model Farm road to the Car Tax office. This was the first time I felt a bit tired, the drag up Model Farm road took a bit out of me but in my head kept saying to myself it was the last climb and there's a downhill at the other side. Flew down the other side, gotta love long legs! Crowd at the relay hand over were great for the encouragement and to lift the spirits. Mile 9 in 6:35

Mile 10 was end of Model Farm road and start of the Straight road. On the back of the shouts of encouragement from the people at the relay hand over I got a second wind and surge of energy. Flew up past the Tax Office and down the hill at tennis village and on to the Straight road for a 6:22 mile. Was such a relief that there was a westerly wind on the straight road to push us home. 4 of us still together and my friend who pulled away after mile 6 was still in sight but couldn't rein him in.

Mile 11 was rest of Straight road to the Kingsley Hotel. My surge of energy faded again and was beginning to feel the heat again. Had to keep telling myself I was nearly there. Mile 11 in 6:40

Mile 12 was end of the Straight road to the bridge at the end of the Mardyke. Had to dig here as was tiring. 4 of us still together but chopping and changing places. Think we really drove each other on. Mile 12 in 6:38.

Mile 13 was the bridge at end of Mardyke to Patricks bridge. Nearly home! One of the Eagle AC guys took off just after the bridge so I went after him. The other two didn't follow. Was hard upping the pace along the path as was quite narrow and some people were running two abreast. There were even some walkers on it. Just before coming out on to the North Mall saw a sign for a friend of mine who was 30 this wknd and was running her first marathon and then someone shouted my name, still don't know who it was! Along the quays was hard as you could see the bridges but which one was Patricks bridge. Crowds started to grow closer we got and then started to hear the cheering from Patricks street. I couldn't reel in the Eagle AC guy, he was on a mission! Finally got to the right turn onto Patricks bridge in 6:30.

Patricks bridge to the finish line. This is where I gave it everything, I kicked like a bat out of hell with the crowd fueling me. Looking at the data was doing sub 5min/mile pace. Would love to have seen a video thou I'd say I was pulling some strange faces! Passed loads of people here but not the Eagle AC guy, he was giving it everything also and beat me by 1 second. Came home in 1:26:44 for 45th place out of 1865 and 23rd in category. Delighted, knocked 7mins off my PB. Was on a high for the day. Went to The Sextant for the free food and drinks with friends who did the relay. Was a great evening of celebrations.

Bahanaman

Great account viper! Those times really are tumbling down. Seems you are really enjoying your running.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|race|Half|4:06|1:26:44|90%|158|10.7|270|1.56
Tuesday|rest||||||||
Wednesday|easy|3.3K|4:41|15:18|77%|157|9.8|285|1.36
Thursday|rest||||||||
Friday|easy|12K|4:55|59:00|80%|154|10.3|296|1.32
Saturday|rest||||||||
Sunday|rest||||||||


Wednesday got stuck late at work and GF had dinner waiting for me so could only squeeze a quick 3K in.

Rest of week was a write off due to family wedding bar getting a 12K in on Friday that included a huge hill hence the elevated HR

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Monday was an easy 11K to basically rid the alcohol from the family wedding

Tuesday (today) was day 1 of Amsterdam marathon training in which I'm following P&D 55-70 mile 18 week program. Today was a 15K with 6K at LT which for me is ~4min/km. Moved up the leader table to 3rd for 2 Strava seg's as the LT piece went over them so that was a nice bonus.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|easy|17.5K|4:58|1:26:57|77%|154|10.1|290|1.31
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Wednesday
P&D 55-70 said I was due a 18K medium-long run with HR to be between 74-84%. Ran a route I hadn't done in awhile which has rolling climbs and some great scenery. Run was ok but afterwards was v tired, couldn't wait for my bed, the wedding last weekend still has a hold on me!

Have a 6K BHAA race tonight that I will race but not race hard.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|easy|17.5K|4:58|1:26:57|77%|154|10.1|290|1.31
Thursday|race|6K|3:46|22:45|94%|158|10.6|246|1.68
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Thursday
Did the BHAA Millipore 6K. Raced it but not at 100% as legs/body were a bit tired. Came 17th out of 370 in a time of 22:45, was hoping for something closer to 22 dead but tiredness, heat and hills prevented that, still v happy. Numbers were down due to a big 4 mile race the night before and also some of the top runners were at the track meet that was also on last night. Our team came second in cat b also so a great night all round. Race was very well organized, loads of parking, easy and fast reg, well marshaled, loads of water and food, tech t-shirt, and even garmin watches as prizes, all for only €5 entry! Well done BHAA and Millipore. Hill training is definitely paying off, as again its where I gained lots of places, I just pump those arms and up I fly!

Friday
rest

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|11K|4:58|54:41|74%|152|10.3|296|1.33
Tuesday|easy with 6K@LT|15K|4:36|1:09:14|80%|156|10.1|283|1.39
Wednesday|easy|17.5K|4:58|1:26:57|77%|154|10.1|290|1.31
Thursday|race|6K|3:46|22:45|94%|158|10.6|246|1.68
Friday|rest||||||||
Saturday|LSR|24K|5:00|1:59:47|77%|156|9.8|297|1.29
Sunday|rest||||||||


Saturday
24K LSR. Decided to do an old route I hadn't done in awhile by heading down to Passage West. Nice and easy run, hot at times when there was no breeze. Forgot to put out water the day before so had to bring my water belt. Hadn't worn that for awhile either so took a few KM's before got used to it again bobbing around. Few other runners out but not the masses usually seen leading up to the Cork Marathon.


P&D 55-70 - week 1 summary
Goal: 86 KM
Ran: 74KM
Didn't get all planned runs in due to other commitments but got the quality sessions in plus did a race. Will be tough again for week 2 as have another wedding and a race.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|||||||||
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


P&D 55-70 - week 2

Monday - 13K GA with 10x100m strides
Due 13K but did 15K. First 5K or so right leg didn't feel 100%, last time got this strange feeling/pain I rotated in a new pair of runners and pain went away so I have ordered another pair. I track usage with Strava and that pair have 670KM on them, usually I get 750-800 out of a pair. Otherwise run went well thou it was very warm out there, was 20c even at 7pm. Did the 100m strides at ~3:20 min/km

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|easy|18K|4:47|1:26:20|78%|153|10.2|286|1.36
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Tuesday - 19K medium-long run
Was due 19K but did 18K as have a nice 18K loop. Again legs bit sore for the first few K. New shoes should be here tomorrow. Another hot evening again, was 20c. Run went well but my FR620 went AWOL again towards the end. The new Garmins (FR220, FR620 and Fenix2) have crap GPS chips compared to their older models.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|easy|18K|4:47|1:26:20|78%|153|10.2|286|1.36
Wednesday|rest||||||||
Thursday|easy|15K|5:04|1:16:09|77%|154|9.9|287|1.28
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Wednesday - 8K recovery
Couldn't do this session due to work/life

Thursday - 14K GA
Did 15K instead. Went OK thou did notice my HR was up a bit, putting it down to increased temperature and antihistamines. New shoes still haven't arrived Came home to find update 2.80 available for my FR620. Hopefully will fix some of the issues I'm having with mine.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy with strides|15K|4:51|1:13:01|78%|155|10.0|288|1.33
Tuesday|easy|18K|4:47|1:26:20|78%|153|10.2|286|1.36
Wednesday|rest||||||||
Thursday|easy|15K|5:04|1:16:09|77%|154|9.9|287|1.28
Friday|rest||||||||
Saturday|LSR|26K|4:34|1:58:46|81%|157|9.9|285|1.4
Sunday|rest||||||||


Friday - 8K recovery
did a walk and some gardening instead

Saturday - 26K with 13K @ MP
Had a wedding so up nice and early to get it done. Savage clear sky morning with a cooling breeze thou at some open sections was quite strong so had to work a bit harder to maintain the MP pace. Very pleased with run as kept HR near smack in the middle of the target zones for a sub 3 marathon.
11K at 4:53 min/km and 77% HR (target 74-81)
13K at 4:14 min/km and 84% HR (target 79-88)
2K at 4:52 min/km and 79% HR (target 74-81)

Sunday - rest


P&D 55-70 - week 2 summary
Goal: 88 KM
Ran: 74KM
Didn't get all planned runs in due to other commitments but got the quality sessions in. Hopefully will get all sessions in for week 3

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|||||||||
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


P&D 55-70 - week 3

Monday - 18K medium-long run
Did just shy of 17K. Nice enjoyable run. FR620 behaving itself since 2.80 update. Hope it continues. Few 5K & 10K races coming up this and next week, still wondering which one to do, thou would like to do them all!

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|||||||||
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Tuesday - 21K medium-long run
Was very hot/sticky/humid last night and crazy amount of midges around, especially down by Murphy's farm near CIT, must of ate 100's of them! Got to take out my new Mizuno Wave Rider 17's, first impression is they feel lighter and there is a bigger heel/toe drop but the drop is the same as previous ones. Foot was moving around a bit also but that can be sorted with a re-lacing. Run was nice and easy, had to hold myself back every so often from going too fast. Looking forward to short recovery run today as legs feeling a bit tired this morning

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
Thursday|||||||||
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Wednesday - 8K recovery
Nearly didn't do this! Came home and was glued to the tennis and lost a few hours and then it started to rain. Felt guilty not doing it so headed out at 10PM but after 1K in got a huge stitch (had a big dinner!) and cut the run short to 6K as couldn't shake it.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
Friday|||||||||
Saturday|||||||||
Sunday|||||||||


Thursday - 14K with 6K @ LT
Did 15.5K instead...
5.4K at 4:49 min/km and 74% HR
6K at 3:56 min/km and 86% HR
4.1K at 4:54 min/km and 77% HR
Wasn't looking forward to this all day due to it lashing but as soon as the evening came it cleared up nicely. First few K legs felt tired but that disappeared after 4K or so. About 1K into the LT piece I noticed the lap pace on my Garmin FR620 started to drop, thou I felt I was holding the same pace. I then taught it could of been that the tired legs were playing a part so I upped the pace only to find out when I got home my FR620 GPS went AWOL and hence the strange readings. Was aiming for 4min/km for the LT piece but did it at 3:56 min/km due to upping the pace.

Below you can see the offset issue that many with Garmin FR220 and FR620 are experiencing from time to time. Red route is GPS track, blue is what I actually ran.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
Friday|recovery|7.8K|5:16|41:04|70%|154|9.8|295|1.24
Saturday|||||||||
Sunday|||||||||


Friday - 8K recovery
Not much to say other than nice easy recovery run to stretch the legs out. Wanted to do the 10K in Courtmacsherry this eve as its a PB course and love the buzz of racing but had to resist. Will do the BHAA EMC 5K next week thou.

viperlogic

Day|Session|Distance|Pace|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|16.8K|4:49|1:21:00|77%|155|10.0|290|1.34
Tuesday|easy|20.9K|4:45|1:39:20|77%|156|9.9|288|1.35
Wednesday|recovery|6K|5:21|31:47|70%|155|9.1|300|1.21
Thursday|easy with LT|15.5|4:30|1:09:51|79%|157|9.7|282|1.42
Friday|recovery|7.8K|5:16|41:04|70%|154|9.8|295|1.24
Saturday|LSR|24K|4:47|1:54:47|77%|159|9.6|284|1.32
Sunday|rest||||||||


Saturday - 24K medium-long run
Don't know was it the new shoes (Wave Rider 17), listening to a new Prok & Fitch set or the pint of Beamish last night but today's run felt so easy. Several times I had to pull myself back from going faster. Quite surprised as its the highest mileage I have ever ran in 6 consecutive days, maybe P&D plan is the one for me.


P&D 55-70 - week 3 summary
Goal: 93 KM
Ran: 91KM
Week went very well, was hard to resist racing, there were so many races on but have to commit to this sub 3 training. Also this week (6 days) was the most I have ever ran and legs feel good

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday||||||||||
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


P&D 55-70 - week 4

Monday - 18K medium-long run
This week I have swapped around a lot of the sessions as have a 5K BHAA race on Wednesday. Run was nice and easy, legs felt v good and again had to stop myself from going faster. Garmin FR620 went weird on me AGAIN, grrrr, its turning out to be an expensive stop watch.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


Tuesday - 23K medium-long run
Nice and easy, and again had to try hold myself back from going faster. Few K's were bit too fast. Savage evening although bit warm, about 21c. Garmin FR620 behaved itself this time!

Added min/miles to the table as probably 99% of people use that over min/km. I use min/miles as have come from biking/duathlons

viperlogic

Question to all my followers.....hope I have a few at least! What is the recommended %max HR for medium-long runs? My resting HR is 36 and max HR is 184. I'm currently doing them at 76-78% which equates to about 4:45 min/KM and 7:38 min/miles. P&D say to do them between 74-84

yaboya1

viperlogic wrote: »

Question to all my followers.....hope I have a few at least! What is the recommended %max HR for medium-long runs? My resting HR is 36 and max HR is 184. I'm currently doing them at 76-78% which equates to about 4:45 min/KM and 7:38 min/miles. P&D say to do them between 74-84

Don't know about the heart rate, but when I was following this plan I ran the M/L runs at the same pace as the long runs or slightly quicker.

viperlogic

yaboya1 wrote: »

Don't know about the heart rate, but when I was following this plan I ran the M/L runs at the same pace as the long runs or slightly quicker.

Sorry if not clear from above, I meant medium and long runs. How did you determine what your long run pace was?

yaboya1

viperlogic wrote: »

Sorry if not clear from above, I meant medium and long runs. How did you determine what your long run pace was?

I just added 60-90 seconds to my predicted MP. I wasn't using a HRM at that stage. They ended up being almost two minutes above my MP but it didn't do me any harm.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


Wednesday - 5K race
Ment to be a recovery day but did a 5K race instead! It was the BHAA EMC 5K. Never ran that particular one before but wanted to give it a go as missed the buzz of a race lately plus there is good aul friendly rivalry between the VMware and EMC teams, I've raced for both! Arrived a bit later than planned at around 7:30 but there was still plenty of parking and the queue to register was only 15 deep. Said a few hellos and then went off for warm up. Warm up done and there was no sign race was going to start on time as people were still coming down from registration which was about a mile away. Plenty time for a few more chats, including to Opus here. 8:16 and off we went.

Mile 1 in 5:58
Goal was to run around 3:40 min/km (~5:54 min/miles). Start wasn't the best, even thou I was only 4 rows from the start I got sucked into the hard shoulder and couldn't get out to the outside until about 400m in. Once I got outside I moved up the field a few positions and my planned pace. At about 1KM in the climb started, with legs still fresh I made my way up it comfortable thou I knew this wouldn't be the case next lap. At top of climb it was then downhill for 1KM.

Mile 2 in 5:59
As above, half of mile 2 was on a slight downhill which was nice, moved up a few more positions. Turned the corner at bottom of the hill to join the main road and bang, a dam headwind Battled into this for 1.3K and really felt my pace drop and legs tiring. Today should really have been a recovery day as did 11 mile and 14 mile runs on Monday and Tuesday. I was out on my own as the field had strung out at this stage. There were two guys ahead I tried to real in to get some cover but couldn't.

Mile 3 in 6:31
Half of this was on the main road with the headwind as above. As we turned off the main road Opus went past. Tried to stay with him but legs said no. Next up was that hill I flew up the first time, not so much second time but still pumped those arms to get up it knowing that once got up it was downhill to the finish line. Got to the top and just wanted to puke. Kicked to the finish line but not as fast as I wished as kept empty reaching. Crossed the line in 18:57, 27 seconds off my PB, for 35th out of 463.

Our team came 3rd in cat c and I also won a spot prize, so happy out!

Sports massage and recovery run tonight. Usually get a rub down once a month but skipped last month for some unknown reason.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


Thursday - 7.5K recovery
Went to Andrea O'Riordan for my monthly rub down. It's like getting a new pair of legs each time. I highly recommend her. Did a 7.5K recovery run after the massage. Was v v hummid out there.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
Friday|recovery/easy|11.5K|4:52|7:50|55:56|75%|154|10.2|289|1.33
Saturday||||||||||
Sunday||||||||||


Friday - 11.5K recovery/easy
Don't know what toxins the physio released out of my body but some weird dreams and headaches that night/morning. Headed out with no plan, was gonna do what the legs said they wanted to do which at the start was recovery pace, after about 4KM then began to feel better and I slowly upped pace to easy. Ran my undulating hills loop.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|18K|4:46|7:40|1:24:37|76%|156|10.2|295|1.38
Tuesday|easy|23K|4:45|7:38|1:49:16|78%|156|10.0|283|1.35
Wednesday|race|5K|3:48|6:07|18:57|94%|161|9.9|266|1.62
Thursday|recovery|7.5K|5:27|8:40|42:15|70%|152|9.8|298|1.21
Friday|recovery/easy|11.5K|4:52|7:50|55:56|75%|154|10.2|289|1.33
Saturday|LSR|29K|4:45|7:39|2:19:49|78%|156|10.1|289|1.35
Sunday|rest|||||||||


Saturday - 29K LSR
Up early to have a small breakfast and put out some water on the course. Didn't feel 100% this morning, head a bit foggy, only had one pint last night, but anyways the weather was nice, clear skies with a nice cooling breeze and so I set off thou immediately legs felt a bit heavy. Took about 3K for the legs to feel normal and after that they were fine and the remainder 26K was easy.

P&D 55-70 - week 4 summary
Goal: 100 KM
Ran: 94KM
Lesson learned this week of can't race and do full week of training, legs suffered from it.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|5K|7:01|11:17|35:23|61%|148|9.6|317|0.96
Monday|LT|8.8K|4:24|7:04|38:52|83%|155|10.7|287|1.47
Tuesday||||||||||
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


P&D 55-70 - week 5

Monday - 14K with 8K @ LT
Over in Spain this week so was worried how going to fit the runs in the soaring heat, well, its lashing rain here! Did a v slow 5K with the GF and then headed off for a 8K LT run around the hills. Don't know was it the humidity, hills, being soaking wet, or all the rich food and fine wine from yesterday but couldn't hold LT pace. Did 8K @ ~4:15, should of been ~4:00

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|easy|5K|7:01|11:17|35:23|61%|148|9.6|317|0.96
Monday|LT|8.8K|4:24|7:04|38:52|83%|155|10.7|287|1.47
Tuesday|easy|24K|4:44|7:37|1:53:42|77%|156|9.9|301|1.36
Wednesday|rest|||||||||
Thursday|recovery|9.3K|5:39|9:05|52:40|65%|150|10|306|1.18
Friday|easy|20K|4:42|7:33|1:34:05|78%|155|10.1|296|1.37
Saturday|rest|||||||||
Sunday|LSR|29K|4:27|7:09|2:09:25|81%|157|10.4|286|1.43


Been a few days so a big update

Tuesday - 24K medium-long run
Joined GF for a bit of her 5K and then headed off for my own 24K along the old train line to Girona from Sant Feliu called "Ruta Del Carrilet". Really enjoy this route as some amazing scenery, plus there are water stops and coffee shops along the route. Cork really needs water fountains along some of the commonly used walk/bike ways. Most cities I have ran around the world have them. Start of the run was a roaster, but the further away I moved away from the coast and closer to Girona the cooler/overcast it got thankfully. Went for a swim after the run which was amazing, great way to cool down.

Wednesday
Due a recovery run today but got a mosquito bite during Tuesday eve between the metatarsal and navicular on right foot which resulted in foot swelling up and no mobility in the ankle!

Thursday - 9K recovery
Swelling had reduced thou not fully but got mobility back so went for a v slow run with the GF.

Friday - 20K medium-long run
No more swelling so went for a nice easy run along the "Ruta Del Carrilet" again. And again like Tuesday was v warn near the coast but got a bit overcast as moved in land thankfully.

Saturday
Due a recovery run but was traveling

Sunday - 29K with 16K @ MP
10K at 4:43 min/km (7:35 min/mile) and 76% HR
16K at 4:11 min/km (6:44 min/mile) and 85% HR
3K at 5:02 min/km and 79%
Back from hols and back to reality. Up, breakfast, water drop, and off I went albeit a bit later than normal as the FIT Mag 5K & 10K were on this morning on the route I use. Legs felt good and the 10K easy pace felt v easy. Watch beeped to start 16K at MP and off I went. I had planned to did this at ~4:15 (2:59 marathon) but after a K or so I had got into a comfortable pace which was ~4:10 so kept going at it. Some open sections had to work a bit harder as there was a strong 20K NW wind. Finished the 16K in 4:11 min/km (6:44 min/mile) pace which is 2:56 marathon and HR was within the P&D range of 79-88%. Very happy with that.

P&D 55-70 - week 5 summary
Goal: 101 KM
Ran: 98KM
Training going well, really feel my endurance has improved in past few weeks. Resting HR is now 33 BPM :eek:

Bahanaman

That's super stuff on long run! 33 BPM! Are you sure you're actually alive?!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
Wednesday||||||||||
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


P&D 55-70 - week 6

Monday - rest

Tuesday - 14.5K GA with 10x100m strides
Due 13K GA but did 14.5K instead as have a loop which has a nice flat even section to do the strides. Forgot what GA pace was so headed out at 4:50 min/km which after coming home and looking up the pace and HR was bang on! Did 7K, strides with 100m rests and then 5.5K. Did the strides at 3:00 min/km pace (4:40 min/miles) which felt actually easy enough.

Other news, ordered another pair of shoes, this time Mizuno Wave Inspire 10's as having real high wear issues with the Wave Rider 17's. Will see if the Inspires are the same. For more see this thread

Anyone else who is following P&D training or looking to follow it, I highly recommend to listen to the interview with Pete Pfitzinger here on Marathon Talk. He explains the plans and changes he would make if wrote a third edition

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
Thursday||||||||||
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


Wednesday- 17.5K medium-long run
Due 19K but did 17.5K instead as did 1.5K extra the eve before, plus mind wasn't in the right place and just wanted it over. Was a tough long day at work. First 4K legs felt bit heavy and shins tender but that went away, was probably from the fast strides last night. Think I passed jebuz at the top of the pull on Curraheen road. Was it you jebuz?

Carrigtwohill 5K was also on tonight which is always a great race and very well ran. Pitty I missed it but training comes first.

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
Friday||||||||||
Saturday||||||||||
Sunday||||||||||


Thursday - 7.5K recovery
Nice and easy recovery run. Not much else to report!

viperlogic

Day|Session|Distance|Pace K|Pace M|Time|HR|Cadence|Osc (cm)|GTC (ms)|Stride (m)
Monday|rest|||||||||
Tuesday|GA with strides|14.5K|4:42|7:33|1:08:16|78%|156|10.5|289|1.36
Wednesday|easy|17.5K|4:45|7:38|1:23:09|78%|154|10.5|291|1.37
Thursday|recovery|7.5K|5:33|8:55|41:42|70%|152|10.0|303|1.19
Friday|GA|16.5K|5:04|8:09|1:23:41|73%|154|9.9|289|1.28
Saturday||||||||||
Sunday||||||||||


Friday - 16.5K GA
Very hot/humid/muggy evening and HR was up a bit because of it. Even thou was a slow pace it didn't feel all too easy and a few hours after the run, my legs felt like they did twice the distance. Think my body and mind are tired from a mental busy week at work. Will take a rest day today instead of recovery run.