What a week it has been, I am currently quite sun burnt, shattered and ready to hibernate for a moth or two!
So I left you having done a long run on Monday, and lets just say that this week I didn't manage to stick to my plans either.
Tuesday - I had a very long day at work (8am - 8pm) so chose to take a day of rest.
Wednesday - I was out at 6am to do my intervals... at first my watch wouldn't pick up my Heart Rate Monitor, but as I was due at work, and I was already out I set off any way. I started off with 10 minutes at zone 2/3 and it was just as I was getting towards the end of this I had a thought, I had my mobile in m y pocket which had Bluetooth on. As soon as I turned it off my watch picked up my HRM.
I went on to do 4 lots of 5 minutes at zone 4 and then 10 minutes cool down. I totaled 5.46km and was pretty pleased with the speed/HR.
I had a fair recovery again.
Thursday - I went for my short run, started with 10 minutes walk and then 30 minutes at zone 2/3 with my new zones so I could increase my Heart Beat to 174. I found it quite hard today, but think that was more the heat and being after work so I was very tired.
I got a good recovery after this run!
Friday - This should have been a rest day, but when I got home from work, I was hot and I had a headache, but I just felt like going out for a nice run to clear it. So I went out, I had no intentions, just to see how it went.
I started at zone 2/low zone 3 and was averaging around 8 minutes per km for the first three, I found it tough, my calves were very tight, and I thought at this point I wouldn't be going very far. I decided to continue down the river as far as I could and if I was still going at 35 minutes would turn back. In this way if I did manage to come back the full distance I would have done my Long Run for the week, but at this point didn't think I would.
4 & 5km were even slower at 8.11 and 8.18, I had completed 5k in 40:31, however I was feeling better at this point of the run, my calves had eased up and on I went.
I did 6 at 7:53 and 7 at 7:40, my HR was now at the very top of where it should be but I realised at this point that if i divided my overall time by 7km it averaged 8m/km so I had sped up quite a bit.
I decided to carry on until 1:10:00 which was my planned long run for the week, only when I got here I was so close to 9km I carried on, by this time I had really increased my speed (and yes my HR was up into zone 4 and 5!).
I got to 9km just under 1:12 and smashed out the last km making the 10k in 1:18:30, which was my second best 10k time and a 3 minute negative split, something I have never done!
Was extremely pleased with myself on a number of levels, considering the time of day.
My recovery after I stopped at 10k was excellent and a big smiley face!!
I saw him off at the start line and then jumped in the car to meet him at all of the check points and various other points around the course.
This was his first ultra and he completed it in about 5:35. i was so proud of him.
It has been a tiring week, and I would love to be taking it easy next week, but I have a very long busy week at work :(
So I am going to leave it here for now as I need to have a snooze!
Much Love
FBB
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