Week 8, 2011

I missed Saturday training, but still managed to do 66km and 2 decent steady runs.

8
21 Feb - 27 Feb
This week's totals: 4x, 6:31, 66km [7:31]
Next week's plans: 5x, 7:50, 80km
1:321:331:291:56
14.3 km16.4 km14.0 km21.1 km
RS 8km,
10x100s
SR 11km [SW]ER 11km [TM]SR 12km +
3x1'/3'
[135][151][133][156]
5:21 min/km5:13 min/km5:30 min/km4:50 min/km
body pump

On Wednesday I again joined the Sports World group. It was snowing so only four people showed up & at some point we split into two groups, so I was running only with Michal and we did a pretty decent 11km together. We averaged 5:13 min/km but there were stretches were we would go at 4:30 min/km.

General training tiredness starts to set in and after this Wed training I could really feel my muscles hurt for the following two days. So much so, that I decided to postpone the Friday training; a move I regretted later, as on Saturday I was so busy that I didn't manage to go for a run, so in the end I missed a training this week (only second one in 8 weeks).

Because of that I decided to make the Sunday run slightly more demanding. I started with 6km of a relatively easy run (5:18 min/km), followed by 12km at an average of 4:50 min/km with the average heart rate of 156. Not bad (though probably two rest days before that day helped) and maybe there is a chance for me to reach the goal 4:30 min/km pace with HR of 151 before the marathon. I finished off with 3 accents: 1' of fast running (sub-4:00 min/km) with 3' jogging rests.

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