10km liverpool- 36.07
Lasted-3.48 at the front and then rapidly slowed down didnt really recover untill about 20mins into the race but then started to run quite well.
Sunday
50.57.....Fin 140.....Ave 135
1-99
2-93
old route
Monday
Lunch time-48.04.....Fin 149.....ave 140
1-109
2-97
Same route as Sundat
Afternoon- weights+core exercises
Single leg squat= 2x6x40kg, 1x3x45kg, can do these relatively fluently now
Glute press= 3x6x70kg
Calf Press= 3x6x70kg
2.22.....61
66........13
1.39.....49
2.24.....63
1.36.....1.15
1.20.....9
54........
Tried running at race pace, stopped when i started to slow.
Tuesday
morning- 52.14.....Fin 140.....Ave140
1-106
2-96
Tried to keep the HR above 140 as i notice quite a diffrence compared to 140-. It actually feels like i am running at 140+ compared to bouncing of the calfs when im running in 130s, it also sort of re-creats the same sort of ache i feel in my right leg when raceing
Evening- 40.58 farlek
2.34.....---......62.....120
8.37.....---......15.....149
2.51.....165.....40.....138
2.17.....170.....20.....162
2.00.....174.....46.....145
2.57.....173.....18.....167
2.11.....173.....14.....171
1.40.....172.....52.....153
2.37.....174.....16.....171
1.42.....177.....35.....164
1.31.....176.....09.....173
2.28.....176.....18.....170
1.41.....179.....
1-133
2-114
Basically tried to run at 10km starting pace. It was good as it got my legs moveing pretty relentlessly its just they did get tired almost every time around the 2min mark
Wednesday
morning
51.59.....Fin 138.....Ave 139
1-106
2-94
Started of well but suddenly got quite tierd about 5mins at the end
Thursday
Friday
2 comments:
Great start to week. You have a good goal now on the fartlek. It will be interesting to see how long you need to do it before change takes place.
Wednesday morning comment. Even though you are fat burning mostly at 138, you still need some sugar to work some muscle when fat is too slow. Clearly you are short of sugar from the higher level of work you have done this week. You have burnt most of it away a day or two early.
Nothing wrong with this but it can make the evening sessions really hard. I suggest that you are careful and when this happens again, keep thursday short and fast (like 20x50m) and possibly even rest thurday totally as well. But if you can, try to get through the last sessions at two thirds volume and effort rather than not do them at all.
That said be careful not to become run down or you will get sick and lose 3 weeks.
Good luck. Judge your rest and recovery well.
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