Running this week
Lactate Threshold Test – Saturday morning
This time around, I have full confidence in the test results. My heart rate was higher than I would have liked but felt strong during the test. My one regret is that I need to push through the last 3-minute set. I was a bit too focused on the heart rate creeping up as opposed to how I felt. [insert kick in the butt here]
Zone 5 on the treadmill – Saturday afternoon
I targeted a speed slower than I have on the indoor track to try and get approximately the same effort. First 3 sets were at 10.0 mph and the 4th was @ 10.2 mph. I still had energy left at the end hence I might not be quite at the right speed yet. This was a good workout.
Recovery was good over night as well which is obviously important. Certainly felt on Sunday morning that I had a done a good workout on Saturday but was ready to go nonetheless. No good excuses.
Long Run -- Sunday
I very deliberately slowed the pace way down. The sloppy conditions along the canal made that a reality anyways. Average pace for the run 5:41 compared to 5 to 5:15 I have been running for the long runs. No problem running for that amount of time and felt quite strong at the end. Slowing done this much kept my HR well below 140 for a good part of the run. Signal not functioning for the 2nd half so no data for the HR for the last half.
Monday’s Run -- Recovery Run -- Dome
Felt well recovered Monday night. Kept the pace easy again. Total run was about 45 minutes. HR between 138 and 142.
Tuesday’s Run
This was a zone 3 run done inside again at the Dome. Total run was 75 minutes. Of that I did 22 laps (22x 400m or 8.8k) @ 1:50 per lap pace or 4:37/k. I was little tired before the run but the run itself felt good. It took a few laps I found to get into a good groove.
Tonight is just a zone 1 run. I’ll keep it slow again as I try and get my aerobic threshold back where it should be.
This time around, I have full confidence in the test results. My heart rate was higher than I would have liked but felt strong during the test. My one regret is that I need to push through the last 3-minute set. I was a bit too focused on the heart rate creeping up as opposed to how I felt. [insert kick in the butt here]
Zone 5 on the treadmill – Saturday afternoon
I targeted a speed slower than I have on the indoor track to try and get approximately the same effort. First 3 sets were at 10.0 mph and the 4th was @ 10.2 mph. I still had energy left at the end hence I might not be quite at the right speed yet. This was a good workout.
Recovery was good over night as well which is obviously important. Certainly felt on Sunday morning that I had a done a good workout on Saturday but was ready to go nonetheless. No good excuses.
Long Run -- Sunday
I very deliberately slowed the pace way down. The sloppy conditions along the canal made that a reality anyways. Average pace for the run 5:41 compared to 5 to 5:15 I have been running for the long runs. No problem running for that amount of time and felt quite strong at the end. Slowing done this much kept my HR well below 140 for a good part of the run. Signal not functioning for the 2nd half so no data for the HR for the last half.
Monday’s Run -- Recovery Run -- Dome
Felt well recovered Monday night. Kept the pace easy again. Total run was about 45 minutes. HR between 138 and 142.
Tuesday’s Run
This was a zone 3 run done inside again at the Dome. Total run was 75 minutes. Of that I did 22 laps (22x 400m or 8.8k) @ 1:50 per lap pace or 4:37/k. I was little tired before the run but the run itself felt good. It took a few laps I found to get into a good groove.
Tonight is just a zone 1 run. I’ll keep it slow again as I try and get my aerobic threshold back where it should be.
posted by --brian @ 12:56 PM
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