Week 24, 2011

Another fairly intense week, with planned 5 running trainings and a total of 72km.

24
13 Jun - 19 Jun		 This week's totals: 5x, 6:51, 72km [9:36]
Next week's plan: 5x, 6:14, 67km
1:161:051:141:132:00
13.3 km12.3 km11.0 km14.0 km20.5 km
ER 11km + 7x100m/100mST 15x400m/80''ER 11km [TM]INT 7x1km/4'RT 20km
137 hrm162 hrm130 hrm157 hrm132 hrm
5:18 min/km3:58 min/km5:27 min/km4:11 min/km 5:36 min/km
core (0:15)gym (1:00)core (0:15)gym (1:00)core (0:15)

On Monday I finally took a well deserved day off. Then a speed training on Wednesday: 15 times 400m sprints with 80 seconds of rest in-between. Bloody tiring training, I have to say. But I managed to keep a sub-4:00 min/km average pace, which I consider a good sign. On Friday I again did intervals, though this time longer: 7x 1km, with 4 minutes of rest. I did this same training in the previous week, where I had the same average pace but higher heart rate (161, now 157) -- not bad. Sunday was a test day. I had a running trip planned but it was raining cats and dogs. Still, I managed to get my sorry ass out into the cold (and wet) and did 20K, as planned, wrapping up this week with a total of 72km (again, as planned). Not bad :).

Next week I'm considering another start on 10K on Sunday. But I'll have to decide at the last moment as on Saturday I have a 3 hours long modern dance workshop and it's quite likely that afterwards I'll simply not be in shape for a race. If so: I'll try to run the following week.

Comments

Post a Comment

Popular posts from this blog

Budapest, marathon

Image
2/10/2011 marathon Budapest, Hungary 3:25:51 4:53 min/km 165 hrm 256/2990 (8.6%) That was supposed to be my 10th marathon. And my hopes (as usually) were high :). I wouldn't settle for anything less than a new PB... It didn't start so well. I arrived to Budapest on Friday and it was really hot. I mean, like summer hot. And when I arrived to the hotel it only got worse -- the room was sooo bloody hot; it was like an oven! Now that I think about it I should have tried to change rooms. I didn't. And I payed for it dearly as I hardly got any sleep that night. Next day -- business as usual, picking up the starting number, working out the logistics, stuffing oneself with pasta... and trying to go to bed early. Thankfully it kinda worked and I even managed to get a decent night of sleep. The race was starting at 10 so I woke up, ate breakfast and got myself to the starting line without too much hurry. The starting sections were for the grabs, that is one ...
Read more

Week 19 & 20, 2012

No activity week, followed by the best week ever Cannot display training data. If you're viewing it in an RSS feeder (such as Google Reader) you'll need to open the original post to see it. This was a crappy week; I was in Portugal and didn't feel much like running. I only went for one run on Friday. If you look at my speed during this training you may think I was out for a walk. Not so. I don't know good places for running around Braga, so usually I end up going up the Bom Jesus hill ; and that's a hell of a hill to climb. During this session I did a total ascent of 560m; and such an ascent can do that to your pace! Cannot display training data. If you're viewing it in an RSS feeder (such as Google Reader) you'll need to open the original post to see it. The following week I decided to step up my game. On Monday I again attacked Bom Jesus, but this time with a twist. I would go 4 minutes uphill and then back up and go down for 1 minute. That means that ...
Read more

My goals for... the lifetime.

Image
The other day I was thinking about my running goals for the next year (completing a milestone event such as the Lakeland 50 often does that to me ;) and then I though that it would actually be nice to put it in the perspective and first come up with goals for the lifetime. Things I would like to achieve sport-wise before my expiration date. Quite a biggie. So without further ado, let me outline them and then I'll talk a bit more about each one of them. Qualify for and run in the Boston marathon . Complete in a good time a demanding trail ultramarathon. Complete an Ironman Triathlon (for those in the dark: 3.86km swim + 180km bike ride + 42.2km run) I have no illusion, those are all grand goals and each one of them would require total dedication and a lot of training (possibly over some years) to complete; and even then there is no guarantee of success. But, hey, as they say: Better shoot for the sky... . Anyway. Let me elaborate on those goals. Qualify for and run in the ...
Read more