April 2015 > 8 - 12 Running Days

April 8, 2015 @ 6:05 PM

Wk12 Fargo marathon training. Still feeling sick from the weekend. Glad I took a day off, started this run thinking of going 6km, still had the twinge in my achilles and my left knee felt achy but I figured I'd go for 10km. Shortly after 10km my left knee felt better and I was pretty far into the run and figured I'd finish off into a 10miler. Legs were still feeling very heavy and a little achy, but I think it's from this cold. I'm not hurting like I was this past Sunday. See how I feel if I'm motivated tomorrow to run the CPR tempo. If not, I'll take another day off and reset for Sat and Sun.

HR is nice and stable along with great cadence!

16.16 kmDistance
5:59 min/kmAvg Pace
1,107 CCalories
1:36:45Time
9 mElev Gain

140 bpmAvg HR
148 bpmMax HR

185 spmAvg Cadence
207 spmMax Cadence

April 11, 2015 @ 8:04 AM

Wk12 Fargo marathon training CPR LSD. 

Spring has sprung and we had a big group head out this morning. Been out of commission past couple of days and I'm getting back on track. 10 miler today and something long and far for tomorrow. 

Run felt good with good pacing and keeping my HR below 150 bpm and keeping that cadence high which I'm finding a lot easier now and really makes for an efficient stride.

16.47 kmDistance
5:34 min/kmAvg Pace
1,084 CCalories
1:31:46Time
22 mElev Gain

147 bpmAvg HR
192 bpmMax HR

180 spmAvg Cadence
208 spmMax Cadence

April 12, 2015 @ 8:27 AM

Wk12 Fargo Marathon LSD 18 miler. Woke up early and prepared really well going into this run. Proper breakfast, a little stretch and prepared my gels and water bottle. 

I set the GPS to run between 5:45 - 6:00 for 30 mins then walk for 2 mins. Do that 3x then run for 30 mins between 5:20 - 5:45 then walk for 2 mins 3x. Got in 5 and half intervals and I was able to run at the 6:00/km throughout the first 3 intervals but only barely hung on for 1 interval at 5:45/km. 

You really do start wearing down and just keeping the pace even after that becomes very hard. Although at the 25km mark, I was able to shut down my brain from the fatigue and some of the nagging aches and pains and just run a nice even pace from Main street down to McPhillips. 

30.26 kmDistance
6:09 min/kmAvg Pace
1,781 CCalories
3:06:06Time
70 mElev Gain

143 bpmAvg HR
190 bpmMax HR

181 spmAvg Cadence
203 spmMax Cadence