training week summary (15-17/11/2010):
mon AM: 15k easy run
- typical lake loop. achilles felt good which proved the session on the grass yesterday was a good idea.
PM: 21k mixed session (dr. van aaken style)
- have been re-reading van aaken's book and it made sense to me last night. so ran the following session 10k easy (sub 130HR), 2kMP (surprised to see HR figures 15-20 beats lower than marathon race effort for marathon pace PB), 3min jog, 10 x 350m with 50m walk, 2k tempo, 3k easy. felt great at end of session. heart rate never above 80%mhr.
tue AM: 16k easy (run/walk/jog/sprints)
- loop of the lake with some extensions to get around the learner drivers. threw in a couple of 30 second sprints on the return trip. felt tired but better after eating.
PM: 32k easy run (sub 140HR)
- used van aaken's guidelines to keep hr in the 130-150bpm range. backed off on the hills and cruised the rest. surprised to hit the 12.5k checkpoint 1 minute quicker than my usual long run effort. extended the turn around and ran back feeling great. finished the run wanting to go further. about an hour after stopping legs started aching and i had trouble sleeping.
wed AM: 13k easy
- unplanned loop through jamisontown to regentville and back via the river. started with a 5min walk to warmup the achilles which was feeling a little tight but ok after about 500m of running. didn't bother me for the rest of the run.
PM: 14k easy/steady
thu AM: i know i did something in the morning and at lunchtime but have forgotten. high volume training has eroded my memory even further.
fri AM: 10k easy + strides
PM: 35-40mins w/ tempo intervals
- headed to the grass oval to be kind to the legs. bored after 1600m (not sure why i thought it would be any different this time). workout heading into the sleep train-style repeats on short rest with the plan for anything of up to two hours worth. short rests became slightly longer and then much longer at the sighting of sean and mel standing on the side of the track. was ok chalking today's effort up to a recovery day.
sat: nothing yet
sun: something bigger than saturday?
weekly totals:
run km
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