Just back from running the XTreme 15km trail. I felt really strong the entire way around and ran it 3:10 quicker than last week. It was however ran with a higher HR of 158 compared to 150 last week … that surprised me somewhat since I felt pretty relaxed throughout.
Data for the lap: 15km, 1:11:42, 158 av. HR.
Total run: 1:20:50, 156 av. HR, ~17km
Category: Uncategorized
Not much to say for the next three weeks.
12km this morning before breakfast which was not pleasant to begin with.
Many times I considered ending the workout because it was initially difficult to hold 160w. 2km in though things became easier and holding 170-180w was pretty easy.
The session ended in a time of 50:40 with an av. Power of 172w – not bad…
…and a time to rest. And after four tough -however short- training days. today was a day to rest. I discovered this by going out running; a run which barely qualified as a jog!
40 minutes @ 5:12/km with an av. HR if 141. I felt flat and uncomfortable the for the entire run and just tried to focus on staying tall and holding form. I’d like to think that it wasn’t a complete waste of time but the cynic in me thinks otherwise!
Anyway, that’s that for the week.
The rib is by no means 100%, but I think it’s up to the task of rowing again.
I did 10 k as follows:
800m 17W, 200m 180W for 7000m
then:
3000m @ 200+W (in 11:50)
Total time 41:35, av. Power 180W, av. HR 152, max. HR 172
I had a rest from training from 3rd-7th of Feb. This was not a rest in the traditional snese, but nonetheless, some benefit may have beeen gained.
Today I attempted to do a half-descent cycle on the trainer but was unable -possible mentally- for it. In the end, after 15 minutes at 92 rpm I blasted out a set of tabatha sprints; 4 minutes of pain after which I called it a day.
Later in the day I ran with Jerome – 137 HR, 5:25/km, 45 minutes… Pretty much pointless!
…when I breath today.
I’m tempted to train lightly tonight, but I may exercise caution and leave it another couple of days. I’m beginning to climb the walls!
After a pretty tough week with regards to rowing, I finally decided to take a rest day – I didn’t feel like one, but my training diary suggested I should take one, so I did. The result was that the training load hit me like a freight train once I rested. Today – after taking a days rest yesterday – I feel TIRED!
What does one do when they are tired?
They decide to run 12km in snowy conditions on a track with very bad footing; that’s what one does if one is me!
The result of this is twofold – or possibly three:
1/ I will put off my return to swimming yet another week.
2/ I will be even more tired tomorrow
3/ I will be fitter next week?
Let’s see how it goes. As it now stands, I will make no plans for tomorrow.
Below is my last 6 days rowing. There was also a cycle and a run thrown in there too. I’ll try to get 12km done today to bring my total up to 60km for the week.
Meters Total Time Date Age Class Slide? Comments
7000 30:00.0 1/12/2010 38 L standard Average Power: 164W, Drag Factor: 100
7000 30:00.0 1/12/2010 38 L standard Average Power: 164W, Drag Factor: 100
10000 42:55.0 1/11/2010 38 L standard Average Power: 164W, Drag Factor: 100
7050 30:00.0 1/9/2010 38 L standard Average Power: 165W, Drag Factor: 100
7038 30:00.0 1/9/2010 38 L standard Average Power: 162W, Drag Factor: 100
10000 42:55.9 1/7/2010 38 L standard Average Power: 164W, Drag Factor: 100
Sunday was a zero with regards to training – a quite busy day in many other ways.
Today I hit the gym and did 10k on the Concept2. I planned to hold 165W for the entire set but got bored at the 5km mark and swithced up a gear to do 6 x [500 Hard (210W)/300 Easy(130-150W)]. I finished strong and felt I got the effort about right. Later in the evening I did a slow and leisurely 8km run – nothing difficult.
I’m entertaining the possibility of returning to swimming tomorrow night…