Weekly Summary

Training week 29th September to 5th October

Advertisement
Movilan - Accesorios telefonía móvil

Esta página está disponible en español

From this week begins a variation in training, if previously everything was simply focused on resistance, culminating in last Sunday's half-marathonFrom this week I will start to introduce interval training with the aim of improving my long run rhythms.

Medium-term objective? To go under 55 minutes in a 10km race. There is no time limit for this objective, mainly because I don't have any race of that distance in sight.

DayActivityDistancePace/SpeedClick on
MondayCycling29.07km19.43km/h134 ppm
TuesdayRest---
WednesdayRunning8.84km6:47 min/km145 ppm
ThursdayFootball3.02km--
FridayRunning7.04km6:49 min/km147 ppm
SaturdayRest---
SundayRunning12.8km6:42 min/km147 ppm

The week started with a night out on a bike, almost 30km that served to loosen up my legs after Sunday's half-marathon.

Training September 29th

After a break on Tuesday, the new training started on Wednesday. The composition of the intervals was as follows:

  • Heating 1.5km in zone 2-3
  • 5×1000 intervals in zone 4 with recovery of 500 in zone 1-2.
  • Cooling 1km in zone 1

Training October 1st

Buscador de chollos

The resulting rhythms in the 5×1000 intervals were 5:00-5:30 min/km. The last interval, performed with a slight climb, already cost quite a bit of effort. But it was quite a good workout.

On Friday, after a football match on Thursday, it was time for a new training session, this time with shorter intervals, although of greater intensity, and introducing some variable unevenness. Composition:

  • Heating 2km in zone 2-3
  • 5×400 intervals in zone 4-5 with recovery of 200 in zone 2
  • Cooling 1km in zone 2

Training October 3rd

The rhythm of the intervals was variable, mainly due to the variation in elevation, but in the last intervals it was approximately 4:20-4:30 min/km.

For the weekend I will always leave a long run reserved. This time, the intention had been to make a trip for a total of 15km, but the lack of "gas" forced me to leave it almost 13km.

Training October 5

I started my training well, in zone 3, and at a pace below 6:20 min/km. But from km six and a half onwards I got down and started chaining 7:00 min/km rhythms until the end. I think I can attribute this tremendous drop in performance to the poor dinner the day before and a rather short breakfast too. And obviously, without petrol it's difficult to make progress, something I'll have to bear in mind for next week, no doubt.

Do you want to be always up to date?

Join the community

Facebook

Twitter

Instagram

Strava

Subscribe

RSS

Related Articles

Leave a Reply

Your email address will not be published. Los campos obligatorios están marcados con *

Through this form the data are treated with the only purpose of being able to manage your comments.

These data will be recorded on the server, unless you check the box to subscribe to the newsletter that will be stored in the list of Mailchimp (which also complies with all laws). At any time you can request both the cancellation of any of the emails and the removal of all your data.

For more information you can check the privacy policies for more information on where, how and why I store your data.

And I'm sorry about the bilge, but I'm obliged to put it in.

Back to top button