First week of new program
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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.
