Running updates to 17 Feb 2008

Wednesday
Planned 60 mins @ 6.6 mph/ 10.56 kph
Actual 60 mins @ 7.125 mph/ 11.4 kph
HR between 138 and 144 for most of the run. The pace felt very natural/comfortable.

Thursday
Rest Day

Friday
Lactate Threshold test @ 12:30

Regular workout @ 4:25 PM at the Dome
Planned: 15 min Z1(6.4)/ 75 min Z2(7.0)
Adjusted zone 2 based on test results
Actual:
7 lap WU easy
28 lap Main @ 1:51 min/400m or 4:38 min/k or 12.95 kph/8.1 mph. HR 162-168 bpm.
1 lap CD
Note: short on time hence only 75 minutes. I really focused on this pace to see where things were at.

Saturday
#1 Zone 5
Planned: 4x2’ Z5/4’LZ1 for a total of 58 minutes
Actual: total 9’ min Z5 @ 11.0 mph. For the 3rd and 4th set the legs felt heavy. Did only 90-100 sec for the 3rd and 4th set. Added one additional set to get the total minutes right.
If the legs had felt fresher I would have tried 11.5. Breathing felt good @ 11.0. For the day this is where I was at.

#2 Ran again in the afternoon
9.8k all in Z1 at the Dome. Legs felt good in the late afternoon. This was a nice run.

Sunday
Planned: 40 min Z2 / 20 min Z1
Actual: 40 min Z2, total run 56 minutes.
Note: Too early to run, needed to wait a couple of hours after breakfast. Not enough fuel back in the muscles after two busy days. The best time for my long runs on Sunday appears to be mid-day. Every time I try and run too early I have a so-so run. I think I need the extra time to get the fuel in place.