Monday, November 11, 2013

SE Asia pics up and T-12 to Surf City

Finally we have the "Best of" photo albums done for our SE Asia trip.  

There are two albums Kuala Lumper + Laos and Vietnam + Cambodia. There are about 450 photos altogether, (winnowed down from over 4000 total!)




I've been remiss in training postings...here's the 3 week summary since I got back:

Date Miles Pace BPM WHR% Elev+ Elev- YPB
2013-10-21 Mon 17.4 9:55 119.1 59.9 156.4 160.2 1.477
2013-10-28 Mon 33.2 9:46 122.2 62.5 276.3 283.1 1.472
2013-11-04 Mon 38.8 9:34 123.7 63.7 441.5 448.8 1.491
Summary 89.4 9:43 122.2 62.5 874.2 892.0 1.481


Staying at MAF paces (less than 125bpm) and back up to 38 miles/week and feeling pretty good, no niggles. YPB is getting better.

Here's the last week:

Date Miles Pace BPM WHR% Elev+ Elev- YPB
2013-11-05 Tue 4.7 9:46 121.9 62.2 42.6 41.0 1.490
2013-11-06 Wed 9.1 9:28 125.8 65.4 284.4 289.5 1.490
2013-11-07 Thu 4.8 9:33 122.7 62.9 18.0 19.2 1.495
2013-11-09 Sat 3.7 9:20 124.6 64.4 15.8 17.3 1.508
2013-11-10 Sun 16.4 9:38 123.1 63.2 80.7 81.7 1.488
Summary 38.8 9:34 123.7 63.7 441.5 448.8 1.492


Happy with the 9+ Wed Hill run and the 16.4 mile Sunday run....still a long way to go but getting there. 

I'm getting some long runs in early: I did a 13.2 last week as I haven't done any since the double marathons in late June. As long as I go slowly they were ok..I was working pretty hard at the end of the 16 miler though.. 

I'm definitely getting the fat-burning going..smell plenty of ketones on in my sweat when I'm done. As the weeks progress I will very slowly pick up the paces for these runs.

I'm guessing another 3 weeks to get back to where I was before the trip...


2 comments:

  1. Looks like you are running well to me, Paul! What exactly does a ketone smell like? I wonder if I can smell mine- or if it's just coffee coming through my pores.

    ReplyDelete
    Replies
    1. Smell kinda like artists paint thinner.

      Delete

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