I woke up feeling like my shoulders were both dislocated (never had this before). Very tough run.
Real steady recovery run following my 22 mile run yesterday. Once my heart rate settled down it averaged 136 (for the first 2 miles it was well up).
I ran a similar route as the 20 miler I did last week with a few estate roads added on at Cantley and Auckley.
I ran with 1.5l water and three gels setting off at 09:00. At 1 mile I stripped off my long sleeve top and gloves and hid them in a bush.
I took my first gell at about 3 miles, the second at about 9 miles and the third at about 15 miles. I ran out of water at 20 miles and had to get some more from Cantley Garage, I had been rationing it for a few miles and was starting to get a headache.
Starting to run after stopping for a couple of minutes was difficult, I tried to finish strong.
This run was tougher than the long run last weekend and I did not feel great. The pace was quicker though. 22 Miles in 2:38:18 @ 7:12 minute miles) AvHR 151.
1) – 1m – 7:13(7:13/m) – 181bpm avge – 222bpm max – 19cal
2) – 1m – 7:07(7:07/m) – 162bpm avge – 182bpm max – 35cal
3) – 1m – 7:06(7:06/m) – 148bpm avge – 153bpm max – 106cal
4) – 1m – 7:09(7:09/m) – 148bpm avge – 159bpm max – 105cal
5) – 1m – 7:08(7:08/m) – 151bpm avge – 157bpm max – 101cal
6) – 1m – 7:19(7:19/m) – 152bpm avge – 157bpm max – 111cal
7) – 1m – 7:05(7:05/m) – 149bpm avge – 154bpm max – 103cal
8) – 1m – 7:07(7:07/m) – 149bpm avge – 155bpm max – 103cal
9) – 1m – 7:00(7:00/m) – 147bpm avge – 155bpm max – 96cal
10) – 1m – 7:15(7:15/m) – 148bpm avge – 153bpm max – 101cal
11) – 1m – 7:23(7:23/m) – 146bpm avge – 151bpm max – 88cal
12) – 1m – 7:04(7:04/m) – 149bpm avge – 153bpm max – 99cal
13) – 1m – 7:09(7:09/m) – 150bpm avge – 155bpm max – 101cal
14) – 1m – 7:10(7:10/m) – 149bpm avge – 153bpm max – 97cal
15) – 1m – 7:12(7:12/m) – 148bpm avge – 151bpm max – 87cal
16) – 1m – 7:14(7:14/m) – 147bpm avge – 151bpm max – 84cal
17) – 1m – 7:08(7:08/m) – 147bpm avge – 154bpm max – 83cal
18) – 1m – 7:16(7:16/m) – 146bpm avge – 150bpm max – 75cal
19) – 1m – 7:15(7:15/m) – 150bpm avge – 154bpm max – 92cal
20) – 1m – 7:28(7:28/m) – 148bpm avge – 156bpm max – 87cal
21) – 1m – 7:18(7:18/m) – 146bpm avge – 151bpm max – 66cal
22) – 1m – 7:12(7:12/m) – 149bpm avge – 153bpm max – 85cal
Did not feel great around lunch time (bit of a headache), I felt the need for sugar so got some Lucozade. That seamed to do the trick.
Tough class with the elastic band things followed by Plyometrics, followed by 1.31 mile warm up and 1.95 mile warm down with a steady state run in the middle 6.01 miles in 41:15 @ 6:52 pace AvHR 153.
Felt ok going into this session:
2.68 mile warm up, 2.08 mile warm down and in the middle 12 x 600m with 60 second recovery, last few were tough:
1) – 0.39m – 2:14(5:41/m) – 144bpm avge – 159bpm max – 24cal
2) – 0.39m – 2:10(5:37/m) – 148bpm avge – 166bpm max – 30cal
3) – 0.38m – 2:11(5:42/m) – 149bpm avge – 164bpm max – 29cal
4) – 0.39m – 2:11(5:38/m) – 152bpm avge – 166bpm max – 29cal
5) – 0.39m – 2:13(5:44/m) – 150bpm avge – 163bpm max – 29cal
6) – 0.39m – 2:12(5:43/m) – 152bpm avge – 164bpm max – 28cal
7) – 0.39m – 2:12(5:44/m) – 151bpm avge – 164bpm max – 29cal
8) – 0.39m – 2:10(5:36/m) – 155bpm avge – 166bpm max – 31cal
9) – 0.39m – 2:16(5:49/m) – 152bpm avge – 163bpm max – 30cal
10) – 0.39m – 2:15(5:49/m) – 151bpm avge – 162bpm max – 30cal
11) – 0.39m – 2:15(5:48/m) – 152bpm avge – 163bpm max – 30cal
12) – 0.39m – 2:16(5:54/m) – 152bpm avge – 161bpm max – 32cal