August 1, 2011

115K Week with "Not Bad" Time Trial

Week of July 25 ~ 31

Plan: 0/20/10/15/24/15/35 - 119km
Ran: 0/20/10/15/15/20/35 - 115km / 71.5 mi. 10:26


11:30 - Machines and core at the gym.
3:30 - 20k in 1:49:22 @5:28
Knees and quads stiff and a bit sore. Took it easy so maybe I can run a decent time trial tomorrow night.
Weather: 29C/84F, 50%, cloudy
Weight: 60.7kg

7:30pm - 10k with 5,000m time trial at the track.
19:05 3:46/46/51/55/47 last 400 in 85
Felt pretty good, but it was hot and I was running alone (well, there were 100+ people on the track, 50 in our club, but no one running with me). Not bad for a warm, humid night.
Temp: 28C/82F
Weight: 60.1kg

4:00 - 15k in 1:23:12 @5:33
Legs a bit heavy.

3:00 - 15k in 1:18:37 @5:14
27:56/27:24/23:14 Last 2k 4:26/4:14
Felt "weak" going out. Drank a bunch of water and felt ok after the turn, then felt good the last 5k (rain made it a bit cooler).
This was supposed to be a 24km day, but I didn't have enough time to run that far.
Weather: 29C/84F, 60%, light rain last 5k
Weight: 59.6kg

3:00 - 20k in 1:57
59:00/58:00. On a course near my father-in-law's place, so distance approx, but very close.
Just an easy run, legs tired. Rained 3 times, once very hard.

2:00 - 35k in 3:06:28 @5:20
@ 5:54/36/33/27/07/4:57/38
Good progressive run. Felt ok after 10k. Knees (quads? - I can't really tell) a bit sore the last 5k, but not too bad. Light rain (heavy mist) most of the middle 20k, but it didn't bother me. Stopped for water twice.
Weather: 24C/75F, 70%, some rain
Weight: 60.1kg

1 comment:

  1. "Not Bad"? = "Good" Bob and certainly 19:06 is very good for a solo training time trial in my book. Solid progression on Sunday - very encouraging. Your recovery days appear to be working well. Grellan.