W6 D1 :: The steady one that goes thresholdy
Feel better today, little tired but to be expected.
Seem to have found a plan with a decent balance last couple of weeks. TP shows all the numbers are heading in the right direction, CTL raising but ATL and TSB staying in good range.
All of that is bollocks if your race results are like Monkey Dans though !! This week should start showing some decent returns to be fair as I'm feeling pretty strong.
Foot feels much better today, I'll most likely wrap it pre-run and not take any ibro. Glutes are OK, nothing a good roll won't sort out. Bit of fatigue in there but 2 steady days to go and then full rest so shouldn't be a problem unless it becomes a problem!
Plan today - steady 6. I'll go on the tempo route up and down the hill. Aim is to keep the HR max around 159 bpm or threshold.
I'm pretty sure I use threshold in the wrong way. Tempo for me is harder - 5 to 10k effort but threshold is more likely closer to marathon effort - without any of the conditioning required to run a marathon!
No real fitness markers yet, the sessions point in the right direction but at some stage I'll roll out a proper race test. That last 5k I did was brutal, hopefully a wee bit stronger than that. Todays run will be a good guide but could be one that goes either amazingly well or one of those days you just can't get the effort in.
The Run
Well, can safely say that was the latter!
Started off feeling a bit tired, struggled to get HR up but wary of pushing it lunar too soon. Just under 7/mm for the first mile then slowly started bringing it down. Decent pace along the main road but HR started going over threshold. Last bit up the flyover it went a bit lunar. 6:43/mm for 3 miles up.
Quick stop (3 + 3) and tie shoes.
Back along the top and pace is under control but HR already into tempo. Keep everything pretty much consistent around 162-164 bpm and around 6:15/mm to the finish. 6:16/mm for 3 miles down.
Very tired today, really didn't flow and was a struggle from start to finish. Legs were just unresponsive and tired. Basically one big slog!
Session bagged though. Will see how it goes - may rest tomorrow or Wednesday depending on how I feel.
Seem to have found a plan with a decent balance last couple of weeks. TP shows all the numbers are heading in the right direction, CTL raising but ATL and TSB staying in good range.
All of that is bollocks if your race results are like Monkey Dans though !! This week should start showing some decent returns to be fair as I'm feeling pretty strong.
Foot feels much better today, I'll most likely wrap it pre-run and not take any ibro. Glutes are OK, nothing a good roll won't sort out. Bit of fatigue in there but 2 steady days to go and then full rest so shouldn't be a problem unless it becomes a problem!
Plan today - steady 6. I'll go on the tempo route up and down the hill. Aim is to keep the HR max around 159 bpm or threshold.
I'm pretty sure I use threshold in the wrong way. Tempo for me is harder - 5 to 10k effort but threshold is more likely closer to marathon effort - without any of the conditioning required to run a marathon!
No real fitness markers yet, the sessions point in the right direction but at some stage I'll roll out a proper race test. That last 5k I did was brutal, hopefully a wee bit stronger than that. Todays run will be a good guide but could be one that goes either amazingly well or one of those days you just can't get the effort in.
The Run
Well, can safely say that was the latter!
Started off feeling a bit tired, struggled to get HR up but wary of pushing it lunar too soon. Just under 7/mm for the first mile then slowly started bringing it down. Decent pace along the main road but HR started going over threshold. Last bit up the flyover it went a bit lunar. 6:43/mm for 3 miles up.
Quick stop (3 + 3) and tie shoes.
Back along the top and pace is under control but HR already into tempo. Keep everything pretty much consistent around 162-164 bpm and around 6:15/mm to the finish. 6:16/mm for 3 miles down.
Very tired today, really didn't flow and was a struggle from start to finish. Legs were just unresponsive and tired. Basically one big slog!
Session bagged though. Will see how it goes - may rest tomorrow or Wednesday depending on how I feel.
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