Saturday, January 12, 2013

Close to target

It seemed like a good time to check in on how well the body is responding to training in this 2013 Case Study. Thursday was a great interval session of 5 x 1 km, where it all felt good. Indeed as I approach the end of the 5th week of this training programme, the muscles and body overall are feeling great. None of those fatigue/training intolerance symptoms have reared their ugly head. Even a 'long' run (~13km) last weekend was pleasant. It's been 2 weeks since the last Parkrun, a good time to test the legs. Conditions were okay, a bit warmer than the run 2 weeks ago. Splits and HR for each km were 4:48, 145bpm; 4:45, 157bpm; 4:44, 161bpm; 5:05, 163bpm; 4:58, 163bpm - total time 24:23, HRav 158bpm. The legs and lungs faded in those last 2 km and with the warm conditions, I no doubt went out a little too quickly. However, that is an 11 second improvement on the time 2 weeks ago. Pretty close to the predicted gain of ~15sec/2 weeks. On a cooler morning that time would have been much closer to 24min. 
Running on target
Friends results at Parkrun
8 Trevor Jacobs - 20:01 (should have sprinted for the finish to get under 20 :-) )
39 Janene Kingston - 24:23
45 Roger Abbott - 25:50 (took it easy after some hamstring twinges during the week)
47 Graham Burke - 26:09 (has been out to pasture with an injury for the last 2 months)
73 Kikka Happonen - 36:09 (on the comeback trail!)

4 comments:

  1. That's great news. Congrats on your "New PB!" You must have the training tweaked close to perfection re fatigue/performance improvement. Maybe a tad fast at the start, but not too bad. Trev is just a slack old man (who needs some sprint coaching from Damian).

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    1. Thanks ET. It does seem to be going well at present. Gramps is such an inspiration, sprint or no sprint.

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  2. Well done, seems be be working the new plan. No backward steps. It's good news. You run next vet's handicap, I still won't catch you, but still a nice target.

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    1. Thanks TF. Yes it does feel good to be heading forwards. I hope to be at the next handicap. Anything longer than 5K will challenge me! You may get closer than you think :-).

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