29 May 2008

Last hitout

A pretty good week. Despite heavy workload at the office, still managed two good quality workouts. There was no soreness from Sunday's 5.5k race - which is good.

On Tuesday, I ran a 30mins moderate pace tempo + hill sprints. On Thursday, I did one last Big Workout before a 10k race next Sunday: 2 x2.4k @ LT, 2 x 1.2k @ 10k, 2 x 0.6k @ 5k on a wet track.

I don't know what to expect for next week's 10k. I feel that I'm pretty fit due to a diet of tempo and CV intervals over the last 6 weeks. On the other hand, things can also go wrong due to:

- Hot weather on race day
- The 10k starts after 3 waves of 15k runners. The race is on bike path, so expect congestion
- Will be working in Jakarta, difficult to find time to run & normally eat too much buffet.

Anyway, my training for this week:

Monday (treadmill):
35 mins Recovery (av 5:35 min/km)

AM (pavement)

10 mins warm up
30 mins Medium Pace Tempo (av 4:22 min/km), av HR 163 bpm
7 mins jog to the hill
4 x ~75m hill sprints in 00:15 (Wishart Rd)
6 mins cool down
5 mins stretching/core
Total workout 11.8k in 55:15 (av 4:41)

Comment: No soreness from Sunday's race. Av HR was 163 bpm with a high of 171 which is lower than 170 bpm with a high of 183 during a 35 mins tempo run at same pace last month. Albeit a shorter run by 5mins, it looks like my fitness has improved.

PM (treadmill):
27 mins Recovery (av 5:32 min/km)
Comment: Decided to double because I missed Sunday's long run.

Wednesday (treadmill):

35 mins Recovery (av 5:34 min/km)
10 mins weights + 60 abs crunch

Thursday (track):
9 mins warm up incl 2 short strides (in the rain)

2 x 2400m @ LT pace with 400m jog
Splits: 9:46 and 9:38 (av 4:03 min/km)

2 x 1200m @ 10k pace with 400m jog
Splits: 4:38 and 4:40 (av 3:53 min/km)

2 x 600m at 5k pace with 400m jog
Splits: 2:11 and 2:14, av pace 3:41 min/km

8 mins cool down
10 mins stretching/core
Total workout 13.7k in 62 mins (av 4:31)

Good last workout before a 10k next Sunday. It was raining for the first 15 mins but then stopped. Garmin had a flat battery today so wore a Timex watch. Since it only has a stopwatch mode and doesn't have lap times, I had to count the splits manually. Felt pretty good for most intervals, although the 600s were too short to be challenging.


Saturday (pavement):
70 mins Easy (av 5:12 min/km)

Sunday (treadmill):
40 mins Easy (av 5:18 min/km)
80 abs crunch , 20 push-ups, 60 lat pulls

Total 64k for the week, 308k for May, year-to-date 1462k


trailblazer777 said...

looking good! If you can deal with the congestion well should be a good run for you in the 10k.
That Thursday track session looks very good! (a) as a training tool, and (b) some good times there. Good to see you still got the 70min longer run in. New regime going well! way to go!

Ewen said...

I'd say you're in shape to run a PB (if the weather isn't oppressive). The improved HR data is encouraging - great way to compare sessions, that's for sure.

Have a good week, and all the best for Sunday.