Mon 4/30 - PM 70 minutes easy, Lincoln woods. Tired
Tue 5/1 - PM 65 minutes easy. Still tired.
Wed 5/2 - PM 55 minutes incl. 4x1200, 4x200. In need of something a little less intense than the sesssions I tried last week and this fit the bill. Cruise pace on the 1200s with 60 second recoveries after each, then quicker for the 200s but not as quick as I'd like with 200 jog recoveries. The average HRM per lap data lends an added dimension to the numbers not that I'm actively adjusting the pace or effort during the workout based on what it's spitting out. Not thrilled with how high the heart rate got toward the end of the 1200s given how pedestrian the pace was. Splits:
4:27.2 - 90.6 (142), 88.8 (158), 87.8 (161)
1R (134)
4:26.2 - 87.6 (153), 89.4 (164), 88.2 (166)
1R (141)
4:25.5 - 86.9 (154), 89.1 (165), 88.5 (167)
1R (143)
4:24. 0 - 87.8 (157), 88.1 (168), 88.1 (168)
1R (146)
37.0 (155)/75.2 (160)
37.6 (162)/75.1 (160)
37.9 (164)/75.1 (160)
37.3 (163)
Thu 5/3 - PM 60 minutes easy
Fri 5/4 - PM 70 minutes easy, Lincoln woods. Not up for anything more than jogging.
Sat 5/5 - AM 50 minutes incl. road mile. Dragging terribly during warmup, felt completely listless. Took the first quarter of the race to get going. Did a decent job of measuring effort throughout and made my move when the early leaders faltered just before 3/4 but one of them was able to rally and get me back. Windy morning
Sun 5/6 - PM 80 minutes easy. Took a while to get going today.
5/10/18
5/7/18
week of 4/23-4/29
Mon 4/23 - PM 70 minutes easy
Tue 4/24 - PM 55 minutes incl. 2(3x200), 400. Short workout with short rest between reps (40 seconds) and longer between sets. That said the splits were the quickest thus far this season, although the final 400 was a bit of a letdown. Breeze blowing as usual but from a different direction. Splits:
33.7/35.2/34.7
5R
33.3/35.3/35.7
7.5R
72
Wed 4/25 - PM 65 minutes very easy. Left leg stiff from yesterday.
Thu 4/26 - PM 50 minutes easy. Late start.
Fri 4/27 - PM 45 minutes incl. 11x200. Aborted attempt at another Centro style workout, with the idea being 8 laps worth of 200 hard 100 float followed by a 20-25 minute run then some kind of faster turnover stuff. The first part is the only thing that actually happened. Too late a start and feeling far to wrung out from a week of solidly late bedtimes to get through the whole thing. 200s felt harder than they should have for that speed and the floats were more sink than float. Making things more interesting was the use of a heart rate monitor for the first time in about 20 years. Looking to see what the patterns emerge in the course of interval and threshold workouts, for tonight's the steady upward climb and the fact I maxed out in the mid 160s (average HR for the split) were both telling. Splits:
40.6 (130) 27.8 (151)
41.3 (154) 27.3 (155)
40.8 (155) 25.9 (157)
41.0 (158) 27.0 (159)
40.6 (159) 25.6 (162)
40.5 (161) 26.3 (163)
40.8 (162) 26.3 (163)
40.6 (163) 26.1 (164)
40.2 (165) 26.3 (165)
39.8 (166) 28.3 (165)
40.3 (163)
Sat 4/28 - AM 60 minutes very easy, Area 51. Sunny and somewhat warm for once. Tired and not moving quickly at all. Left hamstring and glute not stuck terribly bad from yesterday at least.
Sun 4/29 - AM 70 minutes incl. 5k road race. Umpteenth time at Groton, not my best or most inspired effort here or in general but good enough on the day. Flat and tired as per usual, feeling particularly drag-ass during the warmup jog. Kiddies took the lead early on, one of them looked like he might stick but he crumbled soon after the mile mark. From there it was playing keep away with the other old fart who was trying to stalk me. The hill just after the two mile mark helped in maintaining/extending that separation. If mile markers are to be believed the first two miles were relatively consistent and the third mile was much slower, even accounting for the change in terrain. I was also likely running out of gas. End result was the same mid 17:30s sub-mediocrity. Longish puttering cooldown. Spitting rain showers with clammy cool conditions.
Tue 4/24 - PM 55 minutes incl. 2(3x200), 400. Short workout with short rest between reps (40 seconds) and longer between sets. That said the splits were the quickest thus far this season, although the final 400 was a bit of a letdown. Breeze blowing as usual but from a different direction. Splits:
33.7/35.2/34.7
5R
33.3/35.3/35.7
7.5R
72
Wed 4/25 - PM 65 minutes very easy. Left leg stiff from yesterday.
Thu 4/26 - PM 50 minutes easy. Late start.
Fri 4/27 - PM 45 minutes incl. 11x200. Aborted attempt at another Centro style workout, with the idea being 8 laps worth of 200 hard 100 float followed by a 20-25 minute run then some kind of faster turnover stuff. The first part is the only thing that actually happened. Too late a start and feeling far to wrung out from a week of solidly late bedtimes to get through the whole thing. 200s felt harder than they should have for that speed and the floats were more sink than float. Making things more interesting was the use of a heart rate monitor for the first time in about 20 years. Looking to see what the patterns emerge in the course of interval and threshold workouts, for tonight's the steady upward climb and the fact I maxed out in the mid 160s (average HR for the split) were both telling. Splits:
40.6 (130) 27.8 (151)
41.3 (154) 27.3 (155)
40.8 (155) 25.9 (157)
41.0 (158) 27.0 (159)
40.6 (159) 25.6 (162)
40.5 (161) 26.3 (163)
40.8 (162) 26.3 (163)
40.6 (163) 26.1 (164)
40.2 (165) 26.3 (165)
39.8 (166) 28.3 (165)
40.3 (163)
Sat 4/28 - AM 60 minutes very easy, Area 51. Sunny and somewhat warm for once. Tired and not moving quickly at all. Left hamstring and glute not stuck terribly bad from yesterday at least.
Sun 4/29 - AM 70 minutes incl. 5k road race. Umpteenth time at Groton, not my best or most inspired effort here or in general but good enough on the day. Flat and tired as per usual, feeling particularly drag-ass during the warmup jog. Kiddies took the lead early on, one of them looked like he might stick but he crumbled soon after the mile mark. From there it was playing keep away with the other old fart who was trying to stalk me. The hill just after the two mile mark helped in maintaining/extending that separation. If mile markers are to be believed the first two miles were relatively consistent and the third mile was much slower, even accounting for the change in terrain. I was also likely running out of gas. End result was the same mid 17:30s sub-mediocrity. Longish puttering cooldown. Spitting rain showers with clammy cool conditions.
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