1
A new week
Posted by
Kilee
,
19 July 2012
·
160 views
Well the week finished better than it started. I think the body/mind just needed a rest and decided to shut itself down. On a positive note all training runs were achieved if in a slightly different order from planned. This brought with it, it's own set of challenges including a 4.30am rise to fit in the long run + a solo Tempo run down south.
The long run was supposed to be at 7-8/10 intensity. We finished up with 5:13 avg / km pace which is spot on the marathon pace we are trying to achieve on the day. This felt comfortable for the first 20km but we picked up the pace in the later stages which put us under some pressure. Gave us a heap of confidence though that maybe the times we are looking for aren't too out of our reach.
Have signed up for the 6 inch run in December. Never completed a trail run before never mind a 46km. This came on the recommendation of coach Ray who says we need a race to focus on between City to Surf and Comrades. Alot of research to be done between now and then including some training on the course.
This weeks training:
Mon - REST (done
)
Tues - Intervals + PT (done)
Wed - Easy Run (done)
Thurs - Tempo (2 x 4km at 4:50 / km pace)
Fri - Easy Run (6km)
Sat - Long Run (28km hills)
Sun - Swim
For some reason I decided to enter myself into a team for the Mandurah Half Ironman. I chose the swim leg....not sure what I was thinking there, maybe they will let me run it - anyway need to fit one swim in per week otherwise I am in all sorts of trouble and don't want to let the team down.
'till next week
The long run was supposed to be at 7-8/10 intensity. We finished up with 5:13 avg / km pace which is spot on the marathon pace we are trying to achieve on the day. This felt comfortable for the first 20km but we picked up the pace in the later stages which put us under some pressure. Gave us a heap of confidence though that maybe the times we are looking for aren't too out of our reach.
Have signed up for the 6 inch run in December. Never completed a trail run before never mind a 46km. This came on the recommendation of coach Ray who says we need a race to focus on between City to Surf and Comrades. Alot of research to be done between now and then including some training on the course.
This weeks training:
Mon - REST (done
)Tues - Intervals + PT (done)
Wed - Easy Run (done)
Thurs - Tempo (2 x 4km at 4:50 / km pace)
Fri - Easy Run (6km)
Sat - Long Run (28km hills)
Sun - Swim
For some reason I decided to enter myself into a team for the Mandurah Half Ironman. I chose the swim leg....not sure what I was thinking there, maybe they will let me run it
- anyway need to fit one swim in per week otherwise I am in all sorts of trouble and don't want to let the team down.'till next week
