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

Gavlor

Dilbert75 wrote: »

Session done in the midst of a biblical downpour (ok I exaggerate slightly but it was piddling it down fairly consistently). Started off with 4k down to the track - average pace 5.05/km, avg HR 132bpm.

Got to the track & did another 1k to settle down before the 4x1200m with 2:15 rest (0:45 walk, 1:30 jog) in between. Had set up the session on my watch to aim for heart rate zone 5 with no target on my rest sections. Started off the first rep a bit fast - should have been aiming for 3:53/km to match my race last week but did the first 1200m @3:30/km. The other 3 reps were progressively slower, though 2nd (3:43/km) & 3rd (3:44/km) were still faster than, and 4th rep matched, the target speed. Garmin data here. Finished out the remainder of 8k @5:21/km, avg hr 132bpm.

Finally did the 4k home (avg pace 5:35/km, avg hr 141bpm).

Great session, especially in this weather. I think Noah is outside building his ark!!

Dilbert75

Gavlor wrote: »

Great session, especially in this weather. I think Noah is outside building his ark!!

Some beardy guy was down there herding pairs of animals alright :eek: - wondered what that was about!:D

Dilbert75

18km done tonight at a relatively leisurely 5.43/km, avg HR 132. Lovely evening for a run - sunglasses out again. Could get used to this!

On a side note, seeing there are a few dog lovers around here, my Lexi got spring-cleaned today. She's sulking now!

Tom Joad

Dilbert75 wrote: »

18km done tonight at a relatively leisurely 5.43/km, avg HR 132. Lovely evening for a run - sunglasses out again. Could get used to this!

On a side note, seeing there are a few dog lovers around here, my Lexi got spring-cleaned today. She's sulking now!

Gorgeous dog Dilbert .. but looks like she took a massive dump on your deck :eek: (top left of photo).

Dilbert75

Tom Joad wrote: »

Gorgeous dog Dilbert .. but looks like she took a massive dump on your deck :eek: (top left of photo).

Lol - spilt pot plant - it's about the only place she hasn't tried!

ncmc

Aw she's gorgeous C, I love when they get all buzz cut, they look like puppies again! Libby has been acting like a pup since her haircut - I think she may be having a mid life crises

Dilbert75

6.35km done at 5.14/km avg pace, avg HR 142. Awful night out there - driving rain and strong winds. Miserable night for running.

upthe19th

Dilbert75 wrote: »

6.35km done at 5.14/km avg pace, avg HR 142. Awful night out there - driving rain and strong winds. Miserable night for running.

yep, that's why I'm watching the masters, with a cup of coffee and M&S cookies:)

Dilbert75

Joint longest training run of the campaign today 20m was called for, to follow 18km on Friday and 6km yesterday. That 6.35km run looked as follows:
Km|Pace|Avg HR
1|5:09|158
2|5:20|149
3|4:59|122
4|5:18|134
5|5:32|148
6|5:12|144
7|4:51|137

Wasn't quite looking forward to the LSR given the soaking I got the night before and the wind & rain that woke me up several times during the night.

Had originally planned to run the same route as my last 32km (Easter Sunday) but it included both hills & riverside roads, so I figured I'd have ended up like Mary Poppins - or blown under a truck - before too long. Similar problem with going the opposite direction along the N25 - very exposed. So I decided to go do some laps of John F Kennedy Park, which is only a few kms out the road. There's a tarmac path which runs around the park and it's about 3.5km around - so it would require just over 9 laps to make the distance. Kept it in my mind that I might give the 10th lap a shot if everything was going well.

Started off in an anti-clockwise direction - the first 1.4km is largely downhill, the remainder is generally uphill, so a real interval route. Was hoping to pace myself naturally, without overly relying on the Garmin. That was a mistake. Turned out my natural pacing is a bit of a disaster (I'd link to my Garmin Connect but it appears that last night's soaking did my watch no good - it's recording data but won't connect to either Training Centre or Connect:mad:).

Mostly the trees sheltered me from the wind, apart from a few gusts that nearly stopped me in my tracks, and coming up the last hill to the start where the wind was against me each time.

Anyway, the lap data looks like follows:
Km|Pace|Avg HR
1|4:52|159
2|4:53|158
3|4:53|146
4|4:51|146
5|4:47|150
6|4:52|153
7|4:59|149
8|4:59|141
9|4:57|144
10|4:54|153
11|4:51|154
12|4:50|139
13|5:04|151
14|4:58|152
15|4:56|148
16|5:00|146
17|4:56|152
18|5:04|151
19|4:53|141
20|5:13|150
21|4:59|151
22|4:59|149
23|5:02|148
24|5:12|151
25|5:03|153
26|4:59|143
27|5:12|151
28|5:10|153
29|5:07|151
30|5:10|146
31|5:09|153
32|5:14|154

Having typed that in I'm actually a bit annoyed I didn't go for the extra lap because the data doesn't suggest that I was struggling but, given that it was nearly 11:30 when I started (because I watched the F1 after breakfast), I was running nearly on empty by 2pm, despite having a gel just before 20km (first one since DCM) and a half pack of Rolos as I went around, all washed down by water / High 5 electrolyte. (The watch tells me I burnt more than 2500 calories in the run :eek:). Had food when I got home but I still ended up feeling pretty crap for a good few hours after. Had I paced myself better I'm pretty sure I'd have felt more like going the further distance. I really need to cop on and fix this for my next campaign, wherever it be directed.

Anyway, tis done now. Taper P&D style doesn't seem much of a taper - 13km tomorrow!

Must try book a rub down for next week, just to work out any knots that are there. I've also pretty much decided to do the Butlerstown 10k next Friday (only €5 to enter), so we'll see how that pans out.

Dilbert75

MONDAY
After much procrastinating, I went for my 13k (incl. extras) just after dinner, when the monsoon abated and the hurricane died down slightly. Had 65 mins between getting out and Mrs. D having to go out, so I knew I was under pressure. Decided to do a loop with the wind behind me when I was on higher ground and in my face when I was more sheltered, partly leading to the faster km laps. Considered swapping with my Wednesday night 10k recovery but was going to be passing the track anyway so I figured I'd get the full job done.

Went out and did the first kms in:
Km|Pace|Avg HR
1|4:59|148
2|5:00|142
3|4:54|136
4|5:00|133
5|5:04|134
6|5:16|128

After that it was onto the track for 6x500m@5k with 50-90% recovery. Had done these sessions at 3:30/km previously but was feeling a bit tired so decided to wind it back and aim for 3:45/km or thereabouts (and anyway my 5k race pace is around 3:53/km) with 1 min between. So that looked like this:
Distance|Avg Pace|Time|Avg HR
490m|5:13|2:33|137
504m|3:50|1:55|152
198m|5:13|1:02|147
500m|3:48|1:54|152
190m|5:20|1:00|151
506m|3:42|1:52|155
197m|5:13|1:01|154
507m|3:46|1:54|158
202m|5:03|1:01|157
500m|3:45|1:52|157
694m*|5:07|3:33|149
505m^|4:25|2:13|162
1.00|5:29|5:29|151
1.00|5:08|5:08|148
162m|5:04|0:49|137


*I realised I'd got to do my last 500m@5k on the way home or I'd run out of time. So I'd to get clear of any junctions before I hit the gas again.
^Then I realised that I was running uphill into a gale force wind. And then it started hammering rain to boot. It was the slowest but definitely the hardest km.

Wednesday
Meant to do 10k recovery but it was so horribly wet & windy - driving rain coming horizontally - that I just didn't. Next run is Friday night with a 10k tune-up race.

upthe19th

Good luck tonight. Mind the body.

career_move

upthe19th wrote: »

Good luck tonight. Mind the body.

+1 Don't set the bar too high though

Dilbert75

career_move wrote: »

+1 Don't set the bar too high though

Thanks folks.

Not much danger of that K.

Dilbert75

Dilbert75 wrote: »

Thanks folks.

Not much danger of that K.

Eh...actually...sorry K...39.40...

Gavlor

Dilbert75 wrote: »

Eh...actually...sorry K...39.40...

Nice one!

blockic

blockic wrote: »

I'm certain that if you keep the training up and consistant for another 3 months, you'll hit another 2 or 3 of those times and you can come back and tell me that I was right then!

*Cough* I said 3 months lad. Not 3 bloody weeks. :pac: Fantastic result!

tang1

Well done D, thats a savage time.

career_move

tang1 wrote: »

Well done D, thats a savage time.

+1 You FECKER :D:D:D

docjewel

Dilbert75 wrote: »

Eh...actually...sorry K...39.40...

Superb result, you seem to be in excellent form now approaching Limerick :-)

ncmc

Wow! That's a savage time, well done!

career_move

Mcmillan is predicting a 3:06 marathon for you.......guess you'll be going platinum then :D

Dilbert75

career_move wrote: »

Mcmillan is predicting a 3:06 marathon for you.......guess you'll be going platinum then :D

McMillan has obviously been drinking...

career_move

Seriously though that is a mighty 10k time. You must be thrilled Pressure is on me now.....:)

Tom Joad

Well done - superb performance..

Dilbert75

career_move wrote: »

Seriously though that is a mighty 10k time. You must be thrilled Pressure is on me now.....:)

Pressure is for tyres K.

Really though I am delighted - was going on your gold, silver, bronze scheme but went out a bit fast. Found I was managing ok so said I'd see if it could last.

Race report later, when official results go up.

upthe19th

Sweet Jaysus. Well done man. Savage stuff. Roll on limerick.

I knew i was holding ya back on them runs.

Dilbert75

upthe19th wrote: »

I knew i was holding ya back on them runs.

You weren't.

Beef

Some running - fair play Dilbert!

Gavlor

Dilbert75 wrote: »

You weren't.

Man love is great

Dilbert75

Gavlor wrote: »

Man love is great

I'll take your word for that Gavlor!