First week of new program at Comrades Marathon Blog

First week of new program

So, first week of training is over, and it’s time to look back. Here’s my log for the week 9/10 to 15/10:

  • Monday: Started off with a bang - Rest day
  • Tuesday:
    • Goal: 11km @ 5:06
    • 11km along Table Mountain - 54 min.
    • Pace: 4:54 a little faster than expected, but close enough
    • Avg HR: 153 (Quite a bit of wind, which probably raised it a bit)
  • Wednesday: Rest, although I did play time keeper at the club time trial, which was fun.
  • Thursday:
    • Goal 10km tempo run with 1.5 km warm up, 7km @ 4:16, 1.5km cool down
    • Did the 7km in 29:25 which works out to 4:12, which is a little fast again, but close enough.
    • Avg HR: 162, including warm up and cool down, 170 for just temp run.
  • Friday: Was supposed to run, but there was a lot of wind… and my duvet cover was insanely heavy. I also played action cricket the night before, so figured my legs needed the rest.
  • Saturday: Since I skipped my run on Friday, I ran on Saturday instead.
    • Goal: 10km easy pace @ 5:06
    • Result: 10.4km in 50:57
    • Pace: 4:53, again, too fast, will work on this next week.
    • Avg HR: 145 (No wind this time)
  • Sunday:
    • Goal: 19km Long run @ 5:06
    • Result: 21.4km in 1:49
    • Pace: 5:06, wow, spot on.
    • I did the same run I did 2 weeks ago, a few subtle differences though. A bit longer than anticipated, but enjoyable nonetheless.
    • Avg HR: 147 (Massive hills pushed the average up)

So that’s 52.8km in 4:17, which works out to an average pace of 4:53, this figure will be increasing slowly over the next few months.

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