So 61km for me for the week across 4 runs. 2 x easy, 1 x km reps and one including 10km hard a la @Poet. I had also planned in my head, earlier in the day, to do a sub 90 half but as the day wore on I knew it want gonna happen. Especially after a massive carbonara with a load of garlic bread.
Km reps were all sub 17 pace off 3 mins break, so that’s encouraging. Despite not really getting into my run tonight, it was still a strong session on tired legs. I almost have up at 1km, 2km, 5km and 8km! The last 2km uphill nearly killed me. My quads were absolutely flooding with lactate!
Still, it’s all in the bank now. I’m taking my recovery seriously with a small glass of wine and some digestive biscuits!
Also weighed in, after breakfast, at 74kgs. So loads of free speed there… he says.
At this moment in time, yeah it was hard. The legs just aren’t cruising at pace yet. Though I reckon if I was on the seafront, during the day, and not full of food … maybe I’d just sneak under 37 now, surely 37.30.
Also I really didn’t want it. I think I’ll leave sessions like that for the day time from now on.
But yeah, no warmup. Just sort of made it up on the fly. Quads are feeling a bit bashed now. I’m not the biggest fan of these peg 36s. Much preferred the 35s
But you just ran a solo 10 in 39 mins. That would suggest your intervals are far too slow, and should be more like 3.40s.
As for me, I’ve always been blessed with a lot of pure speed, so that comes back quite naturally. What I lack is speed endurance. That’s why these next 6 months are going to be full of tempo and long interval work. It’s always been my biggest weakness.
My 3km pb is the same as a friend that’s much quicker than me - like sub 16, 33.0x and 72.45 quicker. I just need to find a way of translating that raw speed.
I’m planning a turbo today. I need to do a 10 min warm up and calibrate as I haven’t used it in ages. Probably between now and lunchtime, if anyone else is interested?
Went running with a lady from my Tri club on Sunday, Flo is one of the top Swiss female Ultra trail runners. We were running on trails around Zugerberg and Albis Horn. Marked paths didn’t seem to be important, and we ran through many meadows and fields. When on the paths, the smaller gnarlier paths were selected. At one point there was a nice path, but Flo pointed up a near vertical scramble (OK I’m exaggerating a little). Ended up running 46km with 1500m elevation in 4h45m. Then got home and went for a 9km flat run with my wife, so 55km completed. Legs feel pretty good this morning
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Swimming Pools are humid and full of chemicals; in that respect they are ‘safer’ than lakes as far as the life expectancy of microbes. Although I appreciate volume of people may change that
Viral microbes thrive in low single digit temps & dry conditions as far as I know; so a steam bath would seem like a good place to be!
Week kinda ran out of gas to be honest. Let’s call it a rest week with just over 750 tss
Binned off Saturdays ride with the rain. Did get out in Sunday morning but could only be bothered with an hours easy running. Wasn’t really in the mood with the half marathon cancelled. In hindsight I wish I had done something quite hard but never mind!
Wife due to spend this weekend in Edinburgh so I’ll be on full time child care and will need to get creative with my workouts this week (if she does indeed end up going)
