The "what the hell do I call my training log?" training log...

Runchick

Dilbert75 wrote: »

9.06km in 45.46 - avg pace 5.03/km, avg HR 141

40 min tempo run planned for tonight. Intended for around 10mins w/u, 20 mins of gradually increasing pace and 10 mins c/d.

km|avg pace|avg HR
1|5.33|129
2|5.31|131
3|4.57|133
4|4.33|157
5|4.24|160
6|4.11|152
7|5.11|146
8|5.32|139
9|5.34|136
9.06|5.46|127
3.5 -> 4.5km was up a pretty steep hill so by the same token 4.5 ->5.5km was downhill, so its was hard to keep the HR up without getting up to break-neck speeds. I'll probably pick a different (flatter) section of road for this training next time so I can control the effort better. I'm actually wondering if laps of a football pitch might be a good idea.

I really really want to understand this but kms may as well be double dutch Looks like a good session though and you seem to be in good shape

Dilbert75

If you divide my time per km, or multiply my distance, by 0.621 then you get old-fashioned measurements. Does that help?:eek:

5.40/km is 9 min/m, 5 min/km is 8 min/m, 4 min/km is 6.26/m

Dilbert75

Today's run nearly didn't happen. Missed my 5k yesterday due to all the JFK-related things going on around these parts (Dilbert Óg Beag was involved with his music group) and a BBQ last night. Crap night's sleep (awake at 5.30) left me so delirious that I briefly considered doing my LSR before breakfast. But that'd just be mad Ted. Had to drive to Lismore for some car parts and got home by 1. After food and such, I ended up heading off just after 3.30.

Plan was 90 mins with 3/4 easy and 1/4 around race pace. Knew I wasn't in great form and was partly dreading the race pace section because I was expecting, shall we say, some digestive discomfort. First section was fine though and I was on familiar territory (mainly because there's hardly a road around here I've not run on by now).

km|km pace|avg hr
1|5.12|145
2|5.22|134
3|5.25|117
4|5.19|141
5|5.16|143
6|5.13|122
7|5.18|134
8|5.15|134
9|5.22|134
10|5.43|131
11|5.23|133
12|5.20|135
13|5.14|136

Came to time to turn up the wick then and it was mostly uphill the whole way home. Ended up having to stop twice due to stomach cramps but I wasn't too put out as the legs were fairly good - I possibly just ate too much BBQ food last night! Anyway:

km|km pace|avg hr
14|4.27|159
15|4.16|157
16|4.22|165
17|4.32|160
17.6|4.43|160
18.5|5.19|149

So even though my speed wasn't consistently fast enough I was putting in the effort. My second stop was in the last 900m so I just toddled home after that. Pleased enough under the circumstances.

5k + core work tomorrow in between a funeral and car repairs. And work.

BTW I now have my next goal race, the Clonmel half, booked for me, as well as another sports event that I need to go to another forum to talk about.

Dilbert75

Update on distance YTD - should equal 2012 in the next 4 weeks or so.

ncmc

Dilbert75 wrote: »

BTW I now have my next goal race, the Clonmel half, booked for me, as well as another sports event that I need to go to another forum to talk about.

What!!! Are you cheating on us with another sport :eek::eek::eek:

Tell me you haven't joined the dark side of the tri-ath forum :mad::mad::mad:

Dilbert75

This is the running forum N - you know it's forbidden to discuss any sports event which includes wheels or immersion in water!

ncmc

Dilbert75 wrote: »

This is the running forum N - you know it's forbidden to discuss any sports event which includes wheels or immersion in water!

Traitor! I hope your wetsuit springs a leak

Dilbert75

ncmc wrote: »

Traitor! I hope your wetsuit springs a leak

Now that's not very sporting! And who mentioned a wetsuit?

ncmc

Dilbert75 wrote: »

Now that's not very sporting! And who mentioned a wetsuit?

I don't know what you weirdos wear while swimming! I'm only interested in proper sports

Dilbert75

ncmc wrote: »

I don't know what you weirdos wear while swimming! I'm only interested in proper sports

Who mentioned swimming? You're making a lot of assumptions here N...

ncmc

Hmm, I'm intrigued. I thought you might be taking up tri just to get away with wearing a speedo without being judged... Now I don't know what to think!

Dilbert75

4.9km in 26.24 - average pace 5.22/km, avg HR 131bpm. Then did my core session - took about 30 mins.

Tomorrow - hills and lots of them!

upthe19th

Intrigued by talk of another sports event c. Have you been casting your eye over the auld bucket list again.

Ya looked good shape yesterday when i saw ya out.

Dilbert75

upthe19th wrote: »

Have you been casting your eye over the auld bucket list again.

You might say that - I couldn't possibly comment.

Dilbert75

Tuesday - hill sprints
Last night was hill night. Plan was for 8x(200-400m) with walk/jog to return. Picked a hill near to my childhood homeplace and it is quite steep (acknowledged by local runners as the steepest hill around :eek:). Actually it starts off quite shallow and gets progressively steeper as you go, so ideal for purpose.

Anyway it was a 3.35km jog (at an average of 5.16/km, with an average HR of 132 bpm) to get there. The council had helpfully ended their latest tar-and-chippings festival right at the bottom so I'd a line across the road to use. Took the first one a bit handy as I was checking the distance and found a suitable marker 393m up the hill, which was grand. Jogged down & repeated. Actually had misread the plan and thought it was 7x, so didn't end up doing the 8th. Most of the returns were jogging though I met a couple of neighbours out walking and walked a bit with them for the chat. Aside from that I think my recovery paces got slower as I got more tired. Here's the data.

Handy 3.35km home (avg pace 5.27/km, avg HR 141bpm - it's mostly uphill).

Wednesday - Recovery + Core
Unspectacular - same route as always, just in reverse. I mean I ran it counterclockwise instead of clockwise, not that I ran it backwards. 4.96km at 5.35/km, avg HR 134BPM. 30 mins of core work when I got home.

Gavlor

Dilbert75 wrote: »

Tuesday - hill sprints
Last night was hill night. Plan was for 8x(200-400m) with walk/jog to return. Picked a hill near to my childhood homeplace and it is quite steep (acknowledged by local runners as the steepest hill around :eek:). Actually it starts off quite shallow and gets progressively steeper as you go, so ideal for purpose.

Anyway it was a 3.35km jog (at an average of 5.16/km, with an average HR of 132 bpm) to get there. The council had helpfully ended their latest tar-and-chippings festival right at the bottom so I'd a line across the road to use. Took the first one a bit handy as I was checking the distance and found a suitable marker 393m up the hill, which was grand. Jogged down & repeated. Actually had misread the plan and thought it was 7x, so didn't end up doing the 8th. Most of the returns were jogging though I met a couple of neighbours out walking and walked a bit with them for the chat. Aside from that I think my recovery paces got slower as I got more tired. Here's the data.

Handy 3.35km home (avg pace 5.27/km, avg HR 141bpm - it's mostly uphill).

Wednesday - Recovery + Core
Unspectacular - same route as always, just in reverse. I mean I ran it counterclockwise instead of clockwise, not that I ran it backwards. 4.96km at 5.35/km, avg HR 134BPM. 30 mins of core work when I got home.

your hear rate seems to be settling down nicely?

Dilbert75

Not too bad most of the time - back to having problems getting it up to the red line, though the hills last night did the trick! Must start taking my RHR again to see what it's like.

Dilbert75

Tempo run tonight - was planned to be 45 mins so just ran around the town. 3km W/U, 4km progression, remainder C/D. Nothing spectacular to report except I was sweating like a cornered virgin by the time I got home.:D

km|avg pace|avg HR
1|5.25|130
2|5.14|124
3|5.25|121
4|5.04|136
5|4.42|153
6|4.24|161
7|4.15|167
8|5.28|146
9|5.36|142
9.77|5.34|141

RedRunner

Dilbert75 wrote: »

Tempo run tonight - was planned to be 45 mins so just ran around the town. 3km W/U, 4km progression, remainder C/D. Nothing spectacular to report except I was sweating like a cornered virgin by the time I got home.:D

km|avg pace|avg HR
1|5.25|130
2|5.14|124
3|5.25|121
4|5.04|136
5|4.42|153
6|4.24|161
7|4.15|167
8|5.28|146
9|5.36|142
9.77|5.34|141

Never heard that one before. Good one:D

Oh...and good running too!

Big Logger

RedRunner wrote: »

Never heard that one before. Good one:D

Oh...and good running too!

He meant to say sweating like a horny virgin

Dilbert75

Trust you to drag the tone down.

Gavlor

Dilbert75 wrote: »

Tempo run tonight - was planned to be 45 mins so just ran around the town. 3km W/U, 4km progression, remainder C/D. Nothing spectacular to report except I was sweating like a cornered virgin by the time I got home.:D

km|avg pace|avg HR
1|5.25|130
2|5.14|124
3|5.25|121
4|5.04|136
5|4.42|153
6|4.24|161
7|4.15|167
8|5.28|146
9|5.36|142
9.77|5.34|141

I didn't realise that you had met rasher_m before

Dilbert75

Gavlor wrote: »

I didn't realise that you had met rasher_m before

Who?

Dilbert75

Right - it's a good while (relatively) since my last update. Had planned to do a 5k pace run on Saturday but, after a day on my feet stewarding at the Waterford Marathon, I found it easier to accept an invitation to a BBQ than to pull the runners on and get out.:p

Sunday - 16.4km @ 5.33/km, avg HR 130bpm
So I finished off last week with a 90 min steady run on Sunday, which I was targeting at around the 5.35-5.40/km range.
km|avg pace|avg HR
1|5.30|130
2|5.33|128
3|5.21|131
4|5.30|120
5|5.30|138
6|5.22|119
7|5.33|128
8|5.31|129
9|5.34|129
10|5.42|128
11|5.49|126
12|5.32|127
13|5.44|127
14|5.35|134
15|5.38|144
16|5.25|138
16.4|5.28|128

So HR was fairly well controlled and pace was reasonably consistent - satisfactory enough.

Monday recovery - 5.35km @ 6.17/km, avg HR 121bpm
Nothing spectacular - accompanied by Dilbertín on her bike. She's a great little pacer for a recovery run and a lovely bit of company. Followed this by 30 mins of core work.

Tuesday session
Plan was to do 6x400m @5k pace. Decided to run down to the running track as w/u and home as c/d. Recoveries were 200m walk. Stats looked like so:

Warmup
km|avg pace|avg HR
1|5.29|139
2|5.35|131
3|5.33|117
3.2|5.45|127

Bearing in mind Meno's comment on the accuracy of Garmins on running tracks, I'm listing times instead of paces (even though the distances varied due to having to run around a woman bringing her car keys for a walk :mad:)

Rep|400m|avg HR|200m|rec avg HR
1|1:29.80|152|1:39.96|130
2|1:26.82|151|1:39.38|135
3|1:26.80|152|1:44.67|139
4|1:24.90|153|1:47.29|140
5|1:23.46|157|1:47.74|141
6|1:26.31|155|1:47.05|139

Cooldown
km|avg pace|avg HR
1|5.47|137
2|5.47|147
3|5.33|143
3.2|5.40|129

So happy enough with that. Felt I could have done another couple of reps but it was late enough so I needed to get home.

Wednesday recovery - 5.84km @5.42/km, avg HR 140bpm
Unspectacular again apart from the feeling of total lethargy from the minute I stepped outside. Went a different route for a bit of a change so it was a wee bit longer than planned but on the other hand it was fairly level. Finished up with 30 mins of core work, though the temptation when I got down on the mat was to have a snooze rather than a workout.:eek:

Sticking with my HM plan, though the tempatation is there to go with Meno's marathon plan. In fact it's tempered only by the facts that I really want to have a good crack off the Clonmel Half and that I'm not sure I'm going to actually race Dublin - I might pick another marathon before the end of the year so I might postpone Meno's plan for a while.

blockic

Dilbert75 wrote: »

(even though the distances varied due to having to run around a woman bringing her car keys for a walk :mad:)

Harsh enough on Mrs. Dilbert there! :pac:

Good session, I can relate to actual times but put in kilometer paces and I just thank the post and assume it's good cos I can't understand it!

Dilbert75

blockic wrote: »

Harsh enough on Mrs. Dilbert there! :pac:

Haha!

ncmc

Dilbert75 wrote: »

Sticking with my HM plan, though the tempatation is there to go with Meno's marathon plan. In fact it's tempered only by the facts that I really want to have a good crack off the Clonmel Half and that I'm not sure I'm going to actually race Dublin - I might pick another marathon before the end of the year so I might postpone Meno's plan for a while.

Can I tempt you with Clonakilty on Dec 7th???

It's got everything, buffeting sea gales, frigid December weather, hills galore... it's got PB written all over it :pac:

Dilbert75

You should be in Sales!

ncmc

Dilbert75 wrote: »

You should be in Sales!

Sales would be fine if it wasn't for the customers

Forgot the link

http://www.runclon.ie/index.html

And just think how nicely that would set you up for this bad boy

http://www.clonakiltyback2backmarathons.com/

Dilbert75

What's happened to you? You used to be such a sensible girl. Now it's all hills this, wind that, back-to-back marathons the other. You've changed. Those Ultra people have gotten to you.