Week 7 -Session 5 - X-Train 60mins

Final session for the week, 30 minutes lap swimming at the Yarraville Swim Centre and 30 minutes walking.

Route: Yarraville Swim Centre
Actual Distance - 1.75km Walk, Swim 375m
Time - 0.60:00
Avg Speed - N/A
HR/%/Zone: N/A
RPE: 3
Temp: N/A
Total for week: N/A
Cumulative Total: N/A

Into the wild - Week 7 - Session 4 - 19.3km Long Run

After last weeks stepback I ventured back into the unknown today. I felt a sense of anticipation about running further along the river than I did two weeks before. I was rewarded by sweeping vistas of the river and Melbourne.

I felt strong throughout the run and I'm looking forward to next weeks half marathon at Princes Park.

Route: Maribynong River
Actual Distance - 19.3 km
Time - 2.09:05
Pace - 6:41
HR/&/Zone: 137/71%/2.1
RPE: 5
Temp: 9C
Total for week: 38.91 km
Cumulative Total: 200.68 km

Week 7 - Session 3 - 5km Recovery Run

An easy early morning run around Cruickshank Park.

Route: Cruickshank Park
Actual Distance - 5.11 km
Time - 0.37:05
Pace - 7:15
HR/&/Zone: 127/66%/1.3
RPE: 3
Temp: 8C
Total for week: 19.61 km
Cumulative Total: 181.38 km

Week 7 - Session 2 - 9.7km Midweek Run

Today marked an increase in this weeks midweek run mileage up from 8km to just under 10km at 9.7km.  An early morning run around twice around Cruickshank Park. Pleased to see that I managed to keep my HR down over the distance.

Route: Cruickshank Park
Actual Distance - 9.7 km
Time - 1.06:30
Pace - 6:51
HR/&/Zone: 130/67%/1.5
RPE: 3
Temp: 8C
Total for week: 14.5 km
Cumulative Total: 176.27 km

Week 7 - Session 1 - 4.8km Recovery Run

A very cruisy 5km after work along the Yarra River. I had a little bit of upper hamstring soreness after the race on Sunday. The recovery run did the trick and by the time I'd finished any soreness had gone.

I used Greg McMillan's running calculators to work out my ideal recovery run pace based on my 10km race results.

Route: Yarra River
Actual Distance - 4.8 km
Time - 0.35:30
Pace - 7:23
HR/&/Zone: 136/65%/1.8
RPE: 3
Temp: 8C
Total for week: 4.8 km
Cumulative Total: 166.57 km

Week 6 - Session 5 - X-Train Swimming 30mins

Final session for the week, 30 minutes lap swimming at the Yarraville Swim Centre. Took it easy as I was feeling the after effects of the race the day before. It was the right medium to be in as I felt refreshed the next day.

Route: Yarraville Swim Centre
Actual Distance - Swim 375m
Time - 0.30:00
Avg Speed - N/A
HR/%/Zone: N/A
RPE: 3
Temp: N/A
Total for week: N/A
Cumulative Total: N/A

Run Melbourne - Week 6 - Session 4 - 11.3km (10km Race)

In a logical arithmetic progression I would have rune 18km  today. But this a step back week after last weeks 16km and next weeks 19km. Following Hal's advice I took the opportunity to run a 10km race. The Run Melbourne event offers a 3km, 5km, 10km and 1/2 Marathon and attracts up to 20,000 runners raising over $1.2m for charities.




Since the program called for 11.3km, I jogged 1.3km before the start of the race as a warmup. I started out slowly at my usual long run pace for the first 3km then upped the pace for the final 7km finishing in 57:08. I felt strong finish and was please to see that my average HR was lower than and 10km I ran 6 weeks ago at a similar pace.

Route: Run Melborune
Actual Distance - 11.49 km
Time - 1.08:29
Pace - 5:43
HR/&/Zone: 168/80%/3.5
RPE: 6
Temp: 12C
Total for week: 29.51km
Cumulative Total: 161.57 km