Saturday, April 13, 2013

4 Weeks to Tacoma

Summary week 5

This post is late but hey, the SC half marathon race report kinda took it's place. I did a light week on week 5 tapering a bit for SC. I knew I was wanting a PR and so I let up on the gas and let my legs bounce back.

However, I want my training record to be complete for the future comparisons and so here is the summary for week 5:

Date Miles   Pace   BPM  WHR%   Cad Elev+ Elev-    YPB
2013-04-02 Tue 3.4 10:19 115.0 56.6 85.1 26.4 27.1 1.491
2013-04-03 Wed 4.0 9:56 118.0 59.0 86.3 32.1 33.2 1.535
2013-04-07 Sun 13.1 8:18 144.4 80.6 88.1 406.5 412.1 1.480
Summary 20.5 8:57 133.0 71.4 87.3 465.0 472.4 1.492








Super light at only 20 miles, but the previous week was 50+ so I really needed to rest up!
Countdown links
week 5

week 6
week 7
week 8 
week 9
week 10
week 11
week 12
week 13
week 14
week 15
week 16
week 17


Details
2013-04-02 Tue
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.0010:30114.556.186.05.82.31.468
21.0010:26114.055.785.015.411.81.486
31.0010:06118.059.085.04.211.11.475
40.4110:12112.054.183.01.02.01.539
Sum3.410:19115.056.685.126.427.11.491










The run above was recovery from the 30 mile weekend...dragging a bit as you might imagine.
2013-04-03 Wed
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.0010:11117.658.786.011.16.51.476
20.1210:26121.061.585.03.50.01.418
30.227:38131.069.793.00.05.51.741
40.1011:38126.065.682.00.02.01.191
50.247:35131.069.792.00.02.11.764
60.0713:30127.066.481.00.00.01.025
70.267:38134.072.193.06.60.01.744
80.1211:28128.067.282.02.10.01.212
90.247:33132.070.593.05.60.01.790
101.0010:52111.053.384.01.113.71.452
110.6110:37109.051.683.02.13.31.519
Sum4.09:56118.059.086.332.133.21.535


















The next run (above) I was feeling more recovered and so I did some short 4x400 at 7:30-ish.
The run below is the Santa Cruz half marathon which i post here for completeness.
Click here for the race report.

2013-04-07 Sun
SplitMiles  Pace     HR% WHR  Cad  Elev+ Elev-   YPB
11.008:11144.480.690.031.731.81.502
21.008:15140.077.089.012.913.31.526
31.008:09140.077.089.031.014.91.562
41.008:33142.078.788.075.010.61.512
51.008:18140.077.089.018.068.41.496
61.008:15144.080.388.09.443.21.466
71.008:19143.079.587.031.729.01.494
81.008:24144.080.387.031.217.01.473
91.008:31148.083.687.0105.616.31.477
101.008:10146.082.088.04.783.41.435
111.008:12146.082.087.010.534.81.462
121.008:17149.084.488.010.214.21.427
131.008:24150.085.288.034.423.81.415
140.086:38153.087.795.00.011.41.645
Sum13.18:18144.480.688.1406.5412.11.480






















And that was week 5! On to week 4..

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