Thursday, December 19, 2013

Surf City Week 8

Yes, been a while since a post. The weather has been still cool in the morning but not down to freezing. The HRM has been working properly without massively having to wet my shirt on the front which is nice.


Date   Miles   Pace    BPM WHR%   Elev+   Elev-     YPB
2013-12-10 Tue 5.8 9:24 126.1 65.7 19.1 23.4 1.528
2013-12-11 Wed 6.7 9:25 121.0 61.4 32.5 31.5 1.558
2013-12-12 Thu 4.0 8:43 126.9 66.3 20.3 18.4 1.563
2013-12-13 Fri 9.7 8:56 128.1 67.3 30.4 31.5 1.552
2013-12-15 Sun 18.0 9:19 126.2 65.7 94.9 96.3 1.506
Summary 44.2 9:12 125.8 65.4 197.1 201.1 1.532


A good solid week of 44 miles with  5x10s hill sprints on Tuesday,  4x800s on the track on Wednesday, a couple of miles at MP on Thursday and 4 miles at sub-8:30 pace on Friday.

Sunday's 18 miler was a 'gradual speedup' run, starting  at slow base pace and finishing
the last couple of miles at marathon pace.



2013-12-15 Sun
Split   Miles  Pace       HR% WHRElev+Elev-    YPB
11.009:58126.265.71.05.21.396
21.009:24117.058.26.40.01.605
31.009:35121.061.514.90.01.530
41.009:46119.059.822.90.01.536
51.009:23121.061.50.037.11.530
61.009:36120.060.70.018.71.517
71.009:39121.061.50.06.61.504
81.009:29121.061.53.42.21.534
91.009:14123.063.13.22.01.550
101.009:14127.066.42.10.01.501
111.009:17128.067.22.11.01.482
121.008:56128.067.22.12.11.539
131.009:04129.068.02.24.41.502
141.009:21128.067.24.10.01.474
151.009:08133.071.34.31.01.452
161.009:03134.072.119.80.01.469
171.008:49138.075.44.310.91.445
181.008:46140.077.02.15.21.432
190.015:50144.080.30.00.02.089
Sum18.09:19126.265.794.996.31.506
































I have flipped back to 4 days of running during the week and then bracketing my long run with rest days...this seems to be better for for me.  I used to swear by doing 'sandwich' runs on Sat / Sun but the long runs become quite difficult sometimes if I hit Saturday's run too hard.

And there is nothing that can influence your confidence like a good/bad long run!

I'm already in the middle of week 7, first 20 miler (of hopefully 3 total) happens this weekend.....wrap up this Sunday.


2 comments:

  1. Your numbers look good, hope the positive runs keep flowing!

    I have never been so cold after a race - ever - as I have been post-CIM this year. WTH, California?!?!?!

    ReplyDelete
  2. You're so right - running is a big confidence game! I've found that it's hard to build it up but just one bad run can tear it all down so easily.

    ReplyDelete

What do you think about all this? Please leave me a comment! 8)