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Monday 22nd: 4m easy with the dog - tired during it, but felt great afterwards, I guess thats the benefit of them isn't it?
Tuesday 23rd: Had a bit of a break in work so set off around the PP for a 'general aerobic' run - I wore the HR monitor to keep the pace down - I wanted to keep it under 145.
Legs & lungs felt fantastic and had a really enjoyable 9 miles, taking in some hills on the Furry Glen (twice), Military road and Upper Glen road.
Great to run in the sunshine with very little breeze. (still wore gloves though
)
9m @ 7:40 pace (136 ave HR)0 -
AuldManKing wrote: »Monday 22nd: 4m easy with the dog - tired during it, but felt great afterwards, I guess thats the benefit of them isn't it?
Tuesday 23rd: Had a bit of a break in work so set off around the PP for a 'general aerobic' run - I wore the HR monitor to keep the pace down - I wanted to keep it under 145.
Legs & lungs felt fantastic and had a really enjoyable 9 miles, taking in some hills on the Furry Glen (twice), Military road and Upper Glen road.
Great to run in the sunshine with very little breeze. (still wore gloves though )
9m @ 7:40 pace (136 ave HR)
That's a pretty decent pace for 136 Ave HR. Nothing wrong with your fitness level anyway. Apologies if I missed it but what's next on the agenda for you?
PS I know you are doing a bastardised various of a Pfitz 10k plan but just wondering what's the target race?0 -
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Tuesday PM: Nice duck dinner and a bottle of wine to myself watching Barca destroy the 3rd best team in London.
Wednesday: was regretting the bottle of wine (shouldn't of had that last bottle ) as I set off for the session I'd been dreading for a while.
The plan was 2x(1600/1200/1000) with 50%-90% time recoveries (I took 3min/2min) @ 10k pace.
No idea what my 10k pace is but I tried to keep the pace at 6:00 as I done 6x1km last week at ~5:50's.
Reps were:
1600: (1) 5:57 / (2) 6:01
1200: (1) 4:32 / (2) 4:33
1000: (1) 3:41 / (2) 3:42
All in and around 6:00 pace +/- 3 secs.
I only took 3 mins in between reps as it wasn't specified to take longer.
2nd rep hurt, especially into the wind, but found out I was stronger than I thought - when I veered off my planned route, it was like I got a lot more energy - mind games.
Back to work after this and felt very tired for the rest of the day!!
Took the dog for a walk after work for an hour then took the GAA team training - the legs nicely recovered after this. Moving about is definitely better.
10.15m total
Thursday 25th: 11m Endurance Run
I was actually looking forward to this one. Left work at 4:30 to ensure I had enough daylight to complete the run.
I planned to do the whole thing on grass as I've been doing a lot of road running lately.
First couple of miles I felt like I might only do 4-5 miles, but the energy levels returned and I went onto auto-pilot for the remainder. Picked up the effort as the end drew near, up the hills on the far side of the park - keeping to the grass verge where I could.
Felt surprisingly strong on this run - forgot to wear the HR monitor, would be interested to know what the effort level was vrs Tuesdays run.
11m @ 7:420 -
Friday: 5 miles out at Ringsend, happened to bump into PaulieYifter who was doing a recovery/strides - good to meet up with him and do a few miles together.
Finished off with 7*15 sec strides.
Sat: Both Sat & Sun were going to be big GAA days in our household - so making it out on Sat AM was a Bonus.
12 miles @ 7:46 pace - I was a bit tired and the HR was a tad high at 146 but it was a comfortable enough run on my ownsome.
It brings me to 51.5 miles for the week.
My Dub playing daughter got no game time at the Dub/Meath game which Meath deservedly won. Serves them right
Sun: no Running but on my feet since 10am
Challenge game v Cork for the Dubs, which they lost but good game time for the big 'ickle 'un.
Then off to watch my U14 daughter recorded their 1st win v Na Fianna in D1 - so a great victory for them, while the big 'ickle 'un played her 2nd game of the day (team I coach) but beaten unconvincingly by the current D1 champions.
GAA is a super sport for the youngsters!0 -
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Actually, meant to say above about meeting PaulieYifter..........
I met him before and shook his hand, but didn't know him then (Maynooth 10k) - since then I never met him, but I know him, where he runs and every training session he does.
I know where he runs when he's away with work and where he goes on holiday - but have never spoke to the chat before Friday night.
Boards/Strava & FB have a lot to answer for
#he'sanicechap0 -
Monday: 4m easy with the dog - 8 laps around a park outside the house. Used to hate this, don't mind it now.
No core work again - slipping big time here.
4.15@7:38
Tuesday: 9m general aerobic run - which is keeping the HR between 126-145 according to Pfitz.
For the 1st mile and a bit, the HR was up over 160, so a glitch in there somewhere.
Settled back to the 130's / low 140's for the majority of the run but spiked upto 150 as I turned up Chesterfield into the hurricane wind.
9.17m @ 7:45 pace (HR 145 - wind & 1st mile a big factor)
Feb ended with 198.15 miles - had I of known that I'd of ran an additional 2 miles yesterday
Still happy as its my largest mileage in 2 years (Mar '14).
I wont get to race the L4L this weekend as GAA is dictating things again - So am going to revise the plan & do a tempo tomorrow.
Might do a Park Run on 12th as its a GAA free day.0 -
Bloody West Ham.
Wednesday: Plan was for a 14/10/10 tempo, but with the wind I wasn't sure if I should swap Saturdays set of 200's instead.
I didn't set the watch up and ran down to the PP to gauge the conditions, wasn't too bad in certain directions
I decided on the tempo and started off on the 1st 14 mins on a route that was about 40-50% into the wind but a nice downhill start.
Once I settled into the pace - the 6:20's felt good - that was until I turned up Chesterfield and got the hurricane!
Finished the 14 mins and took the allocated 4 mins active recovery. I hadn't a route thought out, so as I was down by the furze I decided to to the Furry Glen for the next 10 mins, starting and finishing at the Furze intersection.
The 'Up' part was tough, pumped my arms like a crazed raver. Glad to finish that 10 mins - slightly faster than the 1st set.
Took another 4 mins active recovery - and decided to do the next set of 10 mins doing the Furry Glen in the opposite direction, just for a laugh.
Felt ok for about 6 mins, made it to the top (6:07 for the mile)and turned heading to the Furze road and it was so blustery, I was going backwards after a few seconds. Just carried on for a total of 7 mins and halted it, nothing to be gained as the wind was too strong at that stage.
Wasn't too upset at bailing on the last set - still done a good 31 mins of tempo pace with 2 good hills and partly into the wind. A good workout.
Took a couple of mins easy jog to lower the HR and headed home.
(14/10/7 @ 6:20/6:15/6:07)
10.72 miles @ 7.17 ave0 -
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Thursday: 10 miles in the stingy wet cold rain - love it - NOT.
Couldn't feel my legs due to the stinging rain and my bluetooth earphones broke due to the wet
For the 1st 40 mins the HR was high 120's/low 130's but once I turned up Chesterfield for the 4.5m home - uphill & into a headwind it changed to 150's. - for some insane reason the pace was faster into the wind - maybe I wanted to just get home quicker
Despite the weather it was good to see other like minded eejits out running.
10m @ 7:38 (ave HR 139)0 -
Friday: The Dublin Wan was training in Artane (St Davids - a fine building) - so I left her off and went to Clontarf for a 4 mile recovery run.
A delightful 4 miles ever so slow at 8:54 pace really helped the legs recover. Resisted the urge to do strides.
4m @ 8:54 (HR123)
Sat: I was up & out early on Sat as I was to go to Longford for the Dub U16's 2nd game.
The plan was 3x4x200. 4 mins/sets and at mile/800m pace.
I decided to do 40 secs rather than 200's as there was only a few secs in the difference and time would be better at monitoring.
Due to the lust for life in the PP (I shoulda done the 5k - time was on my side afterall) - I went to the canal for this.
2m warm up and done the 1st set of 4 on a nice path by Clonsilla station.
1st set of 3 were good and strong - in and around 5 min/mile pace with around 1min recoveries.
2nd set I ran further down the canal hoping to find an equally good path, but only finding a mud trail
went ahead with the session and he splits were a bit slower due to the underfoot conditions.
For the 3rd set, I went back to the path at Clonsilla and done a good solid set with a 2 mile warm down.
7.17m total
(btw the Dub U16's beat Longford 8-20 to 0-2)
Sunday: Out before 8:30 for this - ran down to the PP and joined a large gang of 14-15 people for this run.
The group splintered after a few miles but was still running at a decent pace - mostly on grass/trail - despite the protestations of a newbie to the club with new runners.
Ran by Dublin Runners group outside the PP - he's fit & healthy by the looks of things.
HR was pretty low for the 1st 50 mins but picked up as we changed to uphill & hovered about 153 for the remainder.
13m @ 7.46 - (145 ave HR)
58.2 miles for the week - very happy with that.0 -
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AuldManKing wrote: »Actually, meant to say above about meeting PaulieYifter..........
I met him before and shook his hand, but didn't know him then (Maynooth 10k) - since then I never met him, but I know him, where he runs and every training session he does.
I know where he runs when he's away with work and where he goes on holiday - but have never spoke to the chat before Friday night.
Boards/Strava & FB have a lot to answer for
#he'sanicechap
Only catching up now - that's a funny post.0 -
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