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

ncmc

It's true! They're like the Jehovah witnesses of running

belcarra

ncmc wrote: »

It's true! They're like the Jehovah witnesses of running

Aimman is off on his 10 day training retreat!:pac:

Dilbert75

Tempo run from last night postponed to tonight. According to the plan it should have been just 30 mins with rest today and tomorrow and a 10k race on Sunday, but I can't find a race that'd suit me so I'll go with plan B.

Same plan and route as last week - 3km W/U, 4km progression, remainder C/D.

km|avg pace|avg HR
1|5.33|128
2|5.25|124
3|5.21|120
4|4.59|136
5|4.47|151
6|4.27|159
7|4.13|166
8|5.32|146
9|5.36|138
9.77|5.38|136

Cycle tomorrow morning, pace run in afternoon, LSR Sunday.

Dilbert75

Just about 54k done on the bike in the excellent company of UpThe19th, formerly of this parish, at an average speed of just over 21km/hr, avg HR 122. Max speed was a shade under 54km/hr .

Think I'll do a short recovery run this evening and then include some pace distance in my LSR tomorrow.

upthe19th

Dilbert75 wrote: »

Just about 54k done on the bike in the excellent company of UpThe19th, formerly of this parish, at an average speed of just over 21km/hr, avg HR 122. Max speed was a shade under 54km/hr .

Think I'll do a short recovery run this evening and then include some pace distance in my LSR tomorrow.

Cheers for today buddy. checked the max speed for that burst down the hill when i got home, 61.8km/hr. Finally over 60. Next time i'm gonna get you up to 27 average.

I'm doing 100k at 6 in the mornin' before my marshalling gig if you fancy it :D.

Gavlor

upthe19th wrote: »

Cheers for today buddy. checked the max speed for that burst down the hill when i got home, 61.8km/hr. Finally over 60. Next time i'm gonna get you up to 27 average.

I'm doing 100k at 6 in the mornin' before my marshalling gig if you fancy it :D.

Love it!! (Not the 6 am bit!)

upthe19th

Gavlor wrote: »

Love it!! (Not the 6 am bit!)

Best time of the day gav....i've just replaced one kind of madness with another though. You were right when you said it was just as addictive.

Dilbert75

Eh thanks but...

Dilbert75

5k-ish recovery run in the woods - very stop-start as the kids were walking in the stream and I had the dog some of the time, they had her the rest of the time, and she's a divil for stopping to sniff stuff.

LSR with Mrs D tomorrow, if she's recovered after the Kilmore 5k.

Cleanman

Dilbert75 wrote: »

Eh thanks but...

Best post yet....venturing into 6am territory is just madness (cycling that is, running at 6am is fine;))

Dilbert75

21.26km in 1:58 with Mrs D (who btw pb'd in the Kilmore 5k last night). Didn't check hr etc yet but I was under pressure most of the way - was struggling to keep it below 150bpm.Possibly that's an indication that my cycle and run yesterday, followed by less than five hours sleep last night, wasn't best preparation for running half-marathon distance in 20-odd degrees. Lost approximately 1.5 litres in sweat over the run. Tis done now. Off now to bring the dog for a walk.

Dilbert75

7.94km done at avg pace 6.01/km, avg HR 124bpm. Sweating like bejaysus though, despite leaving it to 9.40 to go out.

I'm figuring on stretching out my recovery runs to this distance more regularly - was only doing 5k but want to increase the weekly distance in line with the marathon group so I figure tacking a little bit on to each run could be the way forward.

Edit - interestingly when I start to type bejaysus into the phone the predictive text comes up with Belcarra...

belcarra

Dilbert75 wrote: »

Edit - interestingly when I start to type bejaysus into the phone the predictive text comes up with Belcarra...

Separate out the 'Jaysus' and note that my initials are JC!

Dilbert75

Bejaysus!

Runchick

Dilbert75 wrote: »

7.94km done at avg pace 6.01/km, avg HR 124bpm. Sweating like bejaysus though, despite leaving it to 9.40 to go out.

I'm figuring on stretching out my recovery runs to this distance more regularly - was only doing 5k but want to increase the weekly distance in line with the marathon group so I figure tacking a little bit on to each run could be the way forward.

Edit - interestingly when I start to type bejaysus into the phone the predictive text comes up with Belcarra...

Running at 6.30am is just as hot, there's no escaping it and as sweaty as it is, I must admit I love it (remind me of that when I'm cursing at the sun on Saturday )

Dilbert75

10.6km session @avg pace 5.05/km, avg HR 142bpm
Plan was 4x800m at or faster than 10k pace. Decided to run to a football pitch and pull on the cross country spikes for the 4x800. Set up the Garmin before I left home so chose to take 400m recovery around Saturday's HM pace.

So the stats were:

W/U - 3.1km in 17.47 - avg pace 5.44/km, avg HR 130bpm
800m in 3.01, avg 156bpm
400m in 2.08, avg 147bpm
800m in 3.05, avg 155bpm
400m in 2.08, avg 150bpm
800m in 3.00, avg 162bpm
400m in 2.13, avg 149bpm
800m in 3.00, avg 161bpm
400m in 2.19, avg 150bpm
C/d 2.7km in 15.07 - avg pace 5.36/km, avg HR 141.

Lost 800g in weight over the session so more than 3/4 litre water.

Runchick

Dilbert75 wrote: »

10.6km session @avg pace 5.05/km, avg HR 142bpm
Plan was 4x800m at or faster than 10k pace. Decided to run to a football pitch and pull on the cross country spikes for the 4x800. Set up the Garmin before I left home so chose to take 400m recovery around Saturday's HM pace.

So the stats were:

W/U - 3.1km in 17.47 - avg pace 5.44/km, avg HR 130bpm
800m in 3.01, avg 156bpm
400m in 2.08, avg 147bpm
800m in 3.05, avg 155bpm
400m in 2.08, avg 150bpm
800m in 3.00, avg 162bpm
400m in 2.13, avg 149bpm
800m in 3.00, avg 161bpm
400m in 2.19, avg 150bpm
C/d 2.7km in 15.07 - avg pace 5.36/km, avg HR 141.

Lost 800g in weight over the session so more than 3/4 litre water.

Yay a dilbert session I understand...you are flying

Dilbert75

8k recovery in 47.50 - avg 5.58/km, avg HR 124.

Nicest running evening this week - not quite as humid, gentle warm breeze. Just perfect.

blockic

Dilbert75 wrote: »

Nicest running evening this week - not quite as humid, gentle warm breeze. Just perfect.

No wonder it was when you are doing it at recovery pace! Not so good for speed sessions!

Dilbert75

Nah it was definitely more pleasant than other evenings, though the gentle session was a bonus. Finished off with a 30-min core session out the back garden, which was lovely. Dog found me at one stage and lay down beside me stretched out, nudging me for attention all the while.

career_move

Dilbert75 wrote: »

Dog found me at one stage and lay down beside me stretched out, nudging me for attention all the while.

Dilbert75

Progression run time again.

Same route as last 2 weeks but decided to crank it up a bit this time, in terms of speeds and distances. Bit warmer this week than last too but last night's cool breeze was back, making for a lovely night for running.

km|avg pace|avg HR
1|5.33|129
2|5.26|123
3|5.24|119
4|4.48|144
5|4.33|158
6|4.20|163
7|4.15|170
7.5|3.59|171
8.5|5.34|149
9.5|5.38|147
9.78|5.35|136

Overall 9.78 in 49.05 - avg pace 5.01/km, avg HR 144.

The bits that were common with last week's run were uncannily consistent. Naturally the bits in between were quite different but overall I'm satisfied that I can pace myself better now than before.

Next run is Clontarf Half Marathon on Saturday - target 1.59.30 or thereabouts.

ncmc

Dilbert75 wrote: »

Next run is Clontarf Half Marathon on Saturday - target 1.59.30 or thereabouts.

Best of luck with your pacing gig tomorrow C, I can't imagine better hands for your pacees to be in than you and Belcarra! Just keep the used car talk to a minimum m'kay :pac:

Dilbert75

ncmc wrote: »

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:

Dammit I'm still considering this...

ncmc

Dilbert75 wrote: »

Dammit I'm still considering this...

Do it, do it, do it!

Sure why not treat Mrs D and the Junior D's to a lovely weekend in West Cork. You can call into my house for tea and biccies on the way down.... none of your fig roll rubbish either.... chocolate biccies all the way in the ncmc household :cool:

Dilbert75

Job done. 1.59.35 for 21.22km. At least some of the km markers were definitely out of sync with both our watches, which made it hard to judge the pace from km to km. Looks fairly even from looking at the watch - will download when I get home.

Good experience and many thanks to Belcarra for the company & guidance. Anyone who met their target today did particularly well - the heat was very tough, especially the second half when the breeze was behind us.

upthe19th

Well done chief. Another string to your bow. No bother to ya.

upthe19th

ncmc wrote: »

Do it, do it, do it!

Sure why not treat Mrs D and the Junior D's to a lovely weekend in West Cork. You can call into my house for tea and biccies on the way down.... none of your fig roll rubbish either.... chocolate biccies all the way in the ncmc household :cool:

Fig roll rubbish......blasphemy....where's me pike ;-)

ncmc

upthe19th wrote: »

Fig roll rubbish......blasphemy....where's me pike ;-)

Haha! I was just testing to see if you were still paying attention now you've joined the cycling ranks

How come they never made chocolate fig rolls? That could be delicious in a disgusting sort of way.... *Runs to pitch idea to Jacobs*:pac:

upthe19th

Ah im popping the head in still but the the cycling log is taking up my time mostly.

Chocolate covered may be a bridge too far.....the beauty of fig rolls is the simplicity.

They're of the menu for a good while now. Going through a phase of peanut butter and raspberry jam at the mo. Would never have considered the combo, tried it, can't get enough of it.....feckin love it.