The conditions were much better than expected, the heavy overnight rain and the wind had both ceased, leaving me with almost perfect running weather.
For some reason I found it tougher to maintain an even HR than usual. I have done dozens of these evaluations by now and am quite tuned to the required effort, but I just could not get it right this morning. The HR alarm kept beeping at me almost incessantly, to the point where I was highly tempted to chuck the thing over the nearest fence and go home. However, the average HR happened to be just about right, even if the effort was a bit uneven.
Mile 1 6:36 HR 161 Mile 2 6:34 HR 160 Mile 3 6:35 HR 161 Mile 4 6:39 HR 161 Recovery to HR 130: 36 seconds
The pace figures are slightly falsified by a sharpening effect from Sunday's cross country race, so they don't entirely reflect my present aerobic conditioning. However, I am pleased by the fact that the pace was remarkably stable, but much more so by the recovery time which is significantly shorter than last time round. Back then I had seen that I had clearly not recovered from Dublin; I seem to have a much easier time in my recovery from Sixmilebridge, something I had already felt before, but this time I have some numbers to prove it.
Well, with yet another marathon just round the corner I hope that I'm not destroying whatever gains I managed to achieve over the last few weeks. After that it will get a little bit saner without any marathons or ultras for about 10 weeks, by which time I hope to get to some mini-peak in early spring for a couple of races, before the big push towards the summer.
- 2 Dec
- 8 miles, 1:04:19, 8:02 pace, HR 138
- 3 Dec
- 8 miles, 1:02:21, 7:47 pace, HR 141
- 2 Dec
- 11.75 miles, 1:25:00, 7:14 pace, HR 149
incl. 4 mile eval: 6:36, 6:34, 6:35, 6:39, 36 sec recovery