Lazy Tempo
Tempo 7 tonight. Same as last week - 10 easy, 15 at marathon effort, minute to tie shoes then 15 mins at half marathon effort followed by 10 min cool down.
The warm up felt tired at 8:20 pace although Garmin was playing silly buggers showing nearly 10/mm for most part ! Got into the 15 mins at marathon effort keeping HR to around 158 and feeling really comfortable at around 6:36 pace for the main part. The last 3/4 mins it dropped down to 6:43 pace overall average but that seems a big slow down? Good news was that I felt great on this HR.
The half marathon effort semmed to start really slow for extra heart rate - around 6:40 pace at 162 bpm off the bat. That dropped steadily down to 6:30/mm pace for the overall average. DOMS a bit sore but nicely controlled although HR was 2bpm higher than last week but to be expected 2 days after a half marathon.
10 mins cool down and feeling pretty tired at the end. Looking forward to Thursdays rest day - only got an easy run tomorrow to keep volume up. Will finish the week up nice and relaxed and not push too hard this week.
Things are looking good and I have a few races in the diary now - Fenland 10, Wolverton 5, Bedford Half. By mid November this should all start paying off and I should finally start seeing some half decent times!
The warm up felt tired at 8:20 pace although Garmin was playing silly buggers showing nearly 10/mm for most part ! Got into the 15 mins at marathon effort keeping HR to around 158 and feeling really comfortable at around 6:36 pace for the main part. The last 3/4 mins it dropped down to 6:43 pace overall average but that seems a big slow down? Good news was that I felt great on this HR.
The half marathon effort semmed to start really slow for extra heart rate - around 6:40 pace at 162 bpm off the bat. That dropped steadily down to 6:30/mm pace for the overall average. DOMS a bit sore but nicely controlled although HR was 2bpm higher than last week but to be expected 2 days after a half marathon.
10 mins cool down and feeling pretty tired at the end. Looking forward to Thursdays rest day - only got an easy run tomorrow to keep volume up. Will finish the week up nice and relaxed and not push too hard this week.
Things are looking good and I have a few races in the diary now - Fenland 10, Wolverton 5, Bedford Half. By mid November this should all start paying off and I should finally start seeing some half decent times!
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