Week 8, 2011
I missed Saturday training, but still managed to do 66km and 2 decent steady runs.
821 Feb - 27 Feb
|This week's totals:||4x, 6:31, 66km [7:31]|
|Next week's plans:||5x, 7:50, 80km|
|14.3 km||16.4 km||14.0 km||21.1 km|
|SR 11km [SW]||ER 11km [TM]||SR 12km +|
|5:21 min/km||5:13 min/km||5:30 min/km||4:50 min/km|
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.