16-06-26
AM
Run
- w/u
- 3 x 10' (1') [4:18 avg]
- c/d (with 3 x 20s strides)
Total, 11.57k, 58:56
1 x OAC neg each arm
PM
Cycle - 30 mins, 130 avg HR
Lift - OAC neg, chins, dips, curls, laterals
Notes
best session since the half by a good margin. this was roughly the pace i was hitting pre-half (and then typically in plated shoes, these in unplated 'super trainers'). bit of lower leg complaints, though. think i will try to be more conservative in combined volume of strides + calf work, especially midweek. strides on day, calf work the other, then both on saturday, build up over time.
had a bunch of unexpected free time so a nice little double. Cycle was at usual easy settings, and same cadence etc, but decided to do it without fan. So first half was ~123-5ish avg HR then once I got hot the back half was close ~135 for 10 mins and then ~140 for last 5 mins. Same effort! breathing rate also unchanged. pretty cool. probably would benefit from doing a bit more heat stuff, since it's like pretty clearly a way to directly improve vo2 max via blood volume/red blood cells. bit miserable though.
reread bits of john davis's book. pretty convincing on the 4 determinants of endurance performance. that's part of why i'm trying to be consistent with calf/stride work, as an easy thing to do for running economy. kind of convinced i should do a bit more vo2 max work. just under 14 weeks out from the next half. so maybe a vo2 block is on the cards, if my tendons are willing to do that. i say a vo2 block since i convert from 5k to half pretty well (both races I was within 30-60s of what vdot says)...
eta: rip, didn't get a spot in the berlin half, trying out lottery for another london one that people like around the same time
