First good run pace in ages

20 August 2010

Well I managed a good pace run today it was a building aerobic set:
10mins @ 70%
10mins @ 75%
10mins @ 80%
10mins @ 85%

All felt good managed to mantain a sub 6min/km on the 80-85% efforts - maybe I can do better than 1:08 on the 10km run at the HSBC tri?? Would be good!

Later
I.

Running in the rain

14 August 2010

Well today was my first battle with the elements in ages! It was hammering down...30mins/5km(ish) in the pouring rain - after about 5mins I quite enjoyed it - was really impressed with my trainers (Brooks Ghost3s) no wet feet but not hot either!

I.

Good swim set

13 August 2010

Well I have been laid up with the lurgy for the last couple of days (still managed work but no training) but today I felt well enough to do an early swim. Cool swim set, nice and easy but the pace is coming back :-)

W/U 600m (alt 100m swim/pull)
5x100m DRILL (catch/finger trail/thigh touch/long strokes)
4x100m RPE 13/13/14/14 on 2:00
C/D 100m (50m back/50m front)

Not long (and the RPE sets should have been 8 not 4) but easing back in gently

Later
I.

Last race of the season entered

11 August 2010

In discussions with Mike the other day we decided that an end of the season hurrah was needed - a flatish olympic course was deemed to be the best...I thought about Tatton and Bala, even Padstow (not very flat....) but eventually decided to revisit Dorney Lake - can you get flatter??????

So on Sept 12th I will compete in the HSBC Charity Olympic (1.5km/40km/10km) Triathlon at Dorney Lake with the intention of a new PB - a hard ask at the end of the season (especially as I feel rubbish at the moment (I have a cold...)) - but hey lets see where I get to - a good day out would be fine :-)

I.

First evening run in a while

10 August 2010

Just back from the office so I grabbed the opportunity (whilst the kids ate supper) to zip out for a 30 min easy pace run.

All 8-11 RPE (about 128-145bpm) and 30mins in total - legs felt good but ankles still a little sore
I.

Second run since IMCH

7 August 2010

Managed to finish another run since IMCH - a whole 18mins 49sec!!! Legs are still pretty tired - max HR a whole 149bpm :-o going up hill <:-o obviously still pretty fatigued from the race....I was going to go for a ride tomorrow but I think I might leave that for later in the week need more rest!


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