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Another 36k in the bank
Posted by
vat
,
08 July 2012
·
323 views
The alarm went off at four frakkin' o'clock in the frakkin' morning...
The schedule called for 36k today, and since I'm on call and we're most likely to get calls in the afternoon (not that I've had a call this time), the percentage play to get my run done uninterrupted was to run in the morning, and with the BRRC on today and friends having brekkie at West End's Atomica I wanted to finish around 7:30 - 7:45 to meet up. Using 3 hours as a rough number, work it backwards from there...
I worked out three laps of a touch over 12km each, starting near Montague Road and Hill End Terrace, heading down Orleigh Road to the new bus turnaround, back to Montague Road and up it to Jane Street, down to Riverside Drive to the Go Between Bridge, being a bit naughty and crossing that on the cyclist side, then along the floating walkway under the Riverside Expressway to the Goodwill Bridge, over that and then down to the Southbank Promenade, following the river along the boardwalk in front of the MCA and then plug back into Riverside Drive and following that back to the start.
Had a couple of reasons for that layout - I could get back to the car in under half an hour if I had a call, and the laps formed the heart of the Brisbane Marathon course.
So, in quite cool conditions, headed out. I bought the new version of the Nike Free 3.0 (V4), which I decided to start the run in. I had my current road pair (V3) in the car in case they played up, so I could swap at the end of the lap. I ended up doing the whole run in them, but have a few concerns as mentioned here.
Not much to really say about the run - pace settled into about 4:46 - 4:48 and never really moved much from there, HR was consistently in the 135-140 range, and the last 5k or so felt a bit grim but pushed through okay. Would have been nice to have been a bit faster but considering I did the GCH a week prior, a 5k race the day before, and hadn't exactly had an easy week, it was fine. Really more treating these as a 'time on feet' exercise.
Legs have come up a bit beaten up but some stretching and roller time should see them come up okay.
One more big week and a 36 to finish (which I may need to move to Monday) and we can start winding back. Thinking of doing the BRRC 5k in a fortnight, hopefully on freshish legs, to see what I can run on the road..
The schedule called for 36k today, and since I'm on call and we're most likely to get calls in the afternoon (not that I've had a call this time), the percentage play to get my run done uninterrupted was to run in the morning, and with the BRRC on today and friends having brekkie at West End's Atomica I wanted to finish around 7:30 - 7:45 to meet up. Using 3 hours as a rough number, work it backwards from there...
I worked out three laps of a touch over 12km each, starting near Montague Road and Hill End Terrace, heading down Orleigh Road to the new bus turnaround, back to Montague Road and up it to Jane Street, down to Riverside Drive to the Go Between Bridge, being a bit naughty and crossing that on the cyclist side, then along the floating walkway under the Riverside Expressway to the Goodwill Bridge, over that and then down to the Southbank Promenade, following the river along the boardwalk in front of the MCA and then plug back into Riverside Drive and following that back to the start.
Had a couple of reasons for that layout - I could get back to the car in under half an hour if I had a call, and the laps formed the heart of the Brisbane Marathon course.
So, in quite cool conditions, headed out. I bought the new version of the Nike Free 3.0 (V4), which I decided to start the run in. I had my current road pair (V3) in the car in case they played up, so I could swap at the end of the lap. I ended up doing the whole run in them, but have a few concerns as mentioned here.
Not much to really say about the run - pace settled into about 4:46 - 4:48 and never really moved much from there, HR was consistently in the 135-140 range, and the last 5k or so felt a bit grim but pushed through okay. Would have been nice to have been a bit faster but considering I did the GCH a week prior, a 5k race the day before, and hadn't exactly had an easy week, it was fine. Really more treating these as a 'time on feet' exercise.
Legs have come up a bit beaten up but some stretching and roller time should see them come up okay.
One more big week and a 36 to finish (which I may need to move to Monday) and we can start winding back. Thinking of doing the BRRC 5k in a fortnight, hopefully on freshish legs, to see what I can run on the road..
One of things I look a your post with envy is your pace vs heart rate profile! :-) Wow... nice HR there and going quite quick... I wish I had those type of numbers..... For me, it's 5:00 min/km pace @ 160... Oh well... Let the fitness journey continue! :-)
cheers.
bennie