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
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:30	114.5	56.1	86.0	5.8	2.3	1.468
2	1.00	10:26	114.0	55.7	85.0	15.4	11.8	1.486
3	1.00	10:06	118.0	59.0	85.0	4.2	11.1	1.475
4	0.41	10:12	112.0	54.1	83.0	1.0	2.0	1.539
Sum	3.4	10:19	115.0	56.6	85.1	26.4	27.1	1.491

The run above was recovery from the 30 mile weekend...dragging a bit as you might imagine.

2013-04-03 Wed
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:11	117.6	58.7	86.0	11.1	6.5	1.476
2	0.12	10:26	121.0	61.5	85.0	3.5	0.0	1.418
3	0.22	7:38	131.0	69.7	93.0	0.0	5.5	1.741
4	0.10	11:38	126.0	65.6	82.0	0.0	2.0	1.191
5	0.24	7:35	131.0	69.7	92.0	0.0	2.1	1.764
6	0.07	13:30	127.0	66.4	81.0	0.0	0.0	1.025
7	0.26	7:38	134.0	72.1	93.0	6.6	0.0	1.744
8	0.12	11:28	128.0	67.2	82.0	2.1	0.0	1.212
9	0.24	7:33	132.0	70.5	93.0	5.6	0.0	1.790
10	1.00	10:52	111.0	53.3	84.0	1.1	13.7	1.452
11	0.61	10:37	109.0	51.6	83.0	2.1	3.3	1.519
Sum	4.0	9:56	118.0	59.0	86.3	32.1	33.2	1.535

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
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	8:11	144.4	80.6	90.0	31.7	31.8	1.502
2	1.00	8:15	140.0	77.0	89.0	12.9	13.3	1.526
3	1.00	8:09	140.0	77.0	89.0	31.0	14.9	1.562
4	1.00	8:33	142.0	78.7	88.0	75.0	10.6	1.512
5	1.00	8:18	140.0	77.0	89.0	18.0	68.4	1.496
6	1.00	8:15	144.0	80.3	88.0	9.4	43.2	1.466
7	1.00	8:19	143.0	79.5	87.0	31.7	29.0	1.494
8	1.00	8:24	144.0	80.3	87.0	31.2	17.0	1.473
9	1.00	8:31	148.0	83.6	87.0	105.6	16.3	1.477
10	1.00	8:10	146.0	82.0	88.0	4.7	83.4	1.435
11	1.00	8:12	146.0	82.0	87.0	10.5	34.8	1.462
12	1.00	8:17	149.0	84.4	88.0	10.2	14.2	1.427
13	1.00	8:24	150.0	85.2	88.0	34.4	23.8	1.415
14	0.08	6:38	153.0	87.7	95.0	0.0	11.4	1.645
Sum	13.1	8:18	144.4	80.6	88.1	406.5	412.1	1.480

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