Week 32, 2011
328 Aug - 14 Aug
|This week's totals:||6x, 11:21, 111km [12:21]|
|Next week's plan:||4x, 8:09, 87km|
|14.7 km||36.2 km||① 13.2 km|
② 16.4 km
|13.8 km||16.9 km|
|ER 14km||RT 35km||① ST 12x400m/120''|
② ER 15km
|RS 8km + 7x[sss]||ER 16km|
|136 hrm||141 hrm||① 162 hrm|
② 132 hrm
|137 hrm||134 hrm|
|5:24 min/km||6:03 min/km||① 3:55 min/km|
② 5:21 min/km
|5:30 min/km||5:15 min/km|
Last week I completely failed to have a large training volume (as planned) and this week was my last chance to make up for that. And make up I did! I did not manage to stick to the schedule I had in mind but I did 6 training sessions and a total of 111km, making it my best week ever.
Also on Tuesday I did a running trip of 35km in the Kampinos National Park. It's a great place for longer runs, even though at the beginning I got completely lost. With a GPS. It seems I would make a really lousy boy scout :). Not to mention that I can forget about orienteering runs of all sorts... at least unless I can run twice as fast as all the rest to make up for lousy navigational skills ;). I was also pretty tired before this training and it showed; I never try to run fast during those runs but 6:05 min/km with my current performance is slow. Not to mention that my heart rate was sky-rocketing by the end of the training (in spite of low speed).
Next week: few short runs, mainly recovery. And then 50K on Saturday :). I already subscribed for the 50 van Assen so there is no going back now :). In fact: I'm really excited and looking forward to this run. 6 days...