Saterday
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
3 comments:
Nothing unexpected. the tuesday sprints will have upset the brain a bit so the chemistry on wednesday was a bit unsure of itself and what you wanted.
The main thing now is that you are short of VO2 maximum work. Your aerobis system is strong but you are missing a bit of work at the top end. the race was probably too slow. What is needed is a couple of hard fartlek sessions on the road where you take the pulse right up and hold it until you need to stop and keep doing that repeatedly to get the body used to dealing at the top end. I hoped that the races would do this but clearly you need two hard sessions for a time to get the body back in balance.
Your aerobic side has become too strong for the rest and it does not want you to use anything else. You could also doa session or two of hard 150s with 50 jog in lactate and high pulse all the way to remind your body about effort.
now we need to think how and where to do this?
The comment about your legs after 45 seconds is interesting. it probably is neuromuscular rather than chemical because your pulse is not so high. You may just not be used to running that speed and distance like that. Lets see how the next session like this goes before we think about ti. Were you running the same way on each of the 3 reps in each set?
it just suddenly got tight around my hips, only happend on the last 3 reps of the 45seconds and pretty much ran all the reps in a simlar mannar.
hills session today and felt good had no tightness like this, will update blog soon
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