Home› OutSeason January 2011› Group Discussion-OutSeason January 2011

RUN week 17

MattAaronsonMattAaronson
in Group Discussion-OutSeason January 2011

Very strong run today, which is surprising coming off a brutal brick run last night. Might have had something to do with the 1500 calories of junk carbs I scrounged up around the office this morning before cutting out for a mid-afternoon run.

Overall 8.69 miles in 1:00:08, avg pace 6:55. And unlike the brick last night, the numbers are not bogus…overall elapsed time about 1:02 due to a couple of lights, mostly at the end (and one massive mud puddle I had to walk around twice!!).

Z3=7:04, z4=6:56

Paces:

7' warmup: 6:40

7' z4 intervals (target 6:56): 6:41, 6:41, 6:33, 6:39

5' recoveries: 7:32, 7:36, 7:33, 7:13

5' extra time: 6:48

 


 

It made a HUGE difference to go with the headwind on the first half instead of the second half. Good cadence for me, a lot of time >83.

Cheers,

Matt 

Comments

  • [Deleted User][Deleted User]
    @Matt - Office calories are the worst! I recently purchased a years worth of Cliff bars at fundraiser and I bring a case to the office every couple of weeks to avoid some of the really crappy snack food. Great job with run.

    I went for an easy 5 miler mid-morning today. After yesterday's sufferfest at my weekly TT the legs definitely were feeling it. Due to limited time, I haven't downloaded the data and the run was only 35min or so. But a run is a run and I was grateful to get it in.
  • atasicatasic

     Well, I am back almost full blast. Inverted run/bike+run for travel, week 17 SC adv. I have to admit that this program has a running sadistical equivalent  to 2x20+4x2.5min, that is 2x1mi(4min)TP+4x800(400)IP. Yep it sure is. I did take my wife's advice, don't look at numbers just go out and enjoy it, embrace the suffering without latching to numbers. So, I did and enjoyed it very much.

    9.75mi in 72min.

    MS

    2x1mi(4min)TP=6:23+4x800(400)IP=5:54

    pace came out: 6:20 6:18/ 5:58 6:02 5:56 6:07 ran by feel, kept restraining myself and reminding of tomorrows 2x20min+ 3mi@HMP.

    See you tomorrow in the brick thread. Oh, I forgot to mention this was after AM 4200SCM swim with my fastest 300SCM ever, just one, nothing special, after that it was not so great, but will take it.

     

  • MattAaronsonMattAaronson
    @ Aleksandar -- you sound back to your jolly old self again...good stuff...
  • MattAaronsonMattAaronson
    Tough run overall but managed to grind out the intervals then the additional time for the prescribed 90' total. Took some inactive recovery after each interval, then again at 50 min, 70 min and 80 min (to cross a tunnel). Very nice cadence - averaged 84 and without significant falloff later in the run. Managed to hit most z3 intervals (barely).

    Overall 1:30:01, 12.81 miles, 7:01 pace.

    Z3=7:04, z4=6:56

    Warmup 10' – 6:48
    3x7'(5') @z4 – 6:48, 6:47, 6:47
    Recoveries: 7:17, 7:28, 7:19
    Remainder time (z3 was the goal):
    - 4' @7:01
    - 10' @7:14
    - 10'@7:03
    - 10' @7:00
    - 10'@7:04

    Wind was strong (>20mph) from west and entire run other than W/U and C/D was N/S so plenty of headwind and tailwind periods as the path changed direction here and there. Warmup was direct tailwind and last 10 minutes was directly into the wind.

    http://connect.garmin.com/activity/82893080

    Cheers,
    Matt
Sign In or Register to comment.