I've done 3 swims in the last two weeks. I'm trying hard and I think it's getting better but I really need to work on my upper body / neck flexibility.
My fitness has been improving, here's the by-weekly summary for the last 90 days:
| Date | Miles | Pace | BPM | WHR% | Elev+ | Elev- | YPB |
|---|---|---|---|---|---|---|---|
| 2013-06-03 Mon | 12.0 | 10:34 | 115.9 | 57.3 | 183.9 | 180.4 | 1.435 |
| 2013-06-10 Mon | 33.2 | 11:09 | 127.6 | 66.9 | 1639.3 | 1635.6 | 1.257 |
| 2013-06-17 Mon | 33.3 | 11:30 | 124.5 | 64.3 | 1286.0 | 1275.3 | 1.228 |
| 2013-06-24 Mon | 6.8 | 10:03 | 122.0 | 62.3 | 44.4 | 47.8 | 1.438 |
| 2013-07-01 Mon | 8.0 | 9:29 | 127.0 | 66.4 | 91.6 | 89.9 | 1.462 |
| 2013-07-08 Mon | 30.6 | 9:31 | 124.1 | 64.0 | 152.4 | 162.7 | 1.489 |
| 2013-07-15 Mon | 25.3 | 9:44 | 123.9 | 63.8 | 430.6 | 438.2 | 1.483 |
| 2013-07-22 Mon | 30.2 | 9:33 | 125.6 | 65.3 | 255.5 | 258.6 | 1.471 |
| 2013-07-29 Mon | 43.0 | 9:34 | 123.4 | 63.5 | 490.6 | 496.9 | 1.493 |
| 2013-08-05 Mon | 33.0 | 9:31 | 122.7 | 62.9 | 394.9 | 363.3 | 1.513 |
| 2013-08-12 Mon | 18.4 | 9:20 | 125.1 | 56.6 | 72.5 | 41.4 | 1.524 |
| 2013-08-19 Mon | 28.5 | 9:21 | 124.1 | 64.1 | 417.4 | 432.8 | 1.525 |
| Summary | 302.3 | 9:58 | 122.4 | 62.6 | 5459.1 | 5422.9 | 1.423 |
The ypbs are improving steadily...the 1.2X ypb numbers are due to the Sun/Mon marathon double..now 9 weeks in the past.
Low miles the last two weeks due to other things going on but this coming week should be better I hope, sigh.
In other news: I have a race in 4 weeks(!): the 29th annual Harvest moonlight 10k run here in Palo Alto. It is held on places I run all the time so even though it's moonlight lighting I think I'll be ok.
It's unlikely to be a PR, since I think the start will be pretty crowded and the beginning of the race is a bit narrow..I'm not sure yet since the course map is not published. But, it will be fun! I have 4 weeks to do some speedwork. Today (Sat) I did 4 miles with 2x7:40 pace with 3 min rest between. Fun to do some fast running after just doing MAF stuff.
I will be doing mile intervals like that and a tempo run at a somewhat slower pace (8:15 or so) once a week.
10k is one of the toughest races to do, if you ask me. A 5k is tough but it's over pretty quickly. A half marathon is not as intense. A 10k is puching almost at the pace of a 5 but for twice as long. It's really not my favourite distance.
ReplyDeleteThere don't seem to be as many 10Ks around here anymore. There is one later this month. I did it once and loved it but I already have 3 races this month so doubt I will do it.
ReplyDelete