| Time: | 00:22:59 |
| Distance: | 4.82 km |
| Elevation Gain: | 32 m |
| Calories: | 396 C |
| Avg Pace: | 04:46 min/km |
| Avg Moving Pace: | 04:43 min/km |
| Best Pace: | 03:39 min/km |
Heart Rate
| Avg HR: | 171 bpm (92% MHR) |
| Max HR: | 182 bpm(98% MHR) |
This run was supposed to be light but I wanted to pace at about 4:45 per km. Thanks to the virtual running partner on my watch I was able to do this pretty well but with a hilly course, a lot of heat and a bit of dehydration combining with a really bad stitch this became a bit of a battle as evidenced by the high heart rate. Some runs are enjoyable... this was not but its the first one in a while and that is to be expected.
Training for Referees at the moment is supposed to include 2x weights sessions a week plus 3x aerobic sessions but resting the legs Eg boxing, swimming, tennis etc.
I do plan on throwing in some cycling and some running (basically as skill work more than anything else). I am prepared to enter pre season training with some improvement left in the tank. This is because once training starts it can become quite a grind and I need to force myself to rest up on the anaerobic/high intenstiy aerobic running stuff while I have the opportunity to do so.Looking forward, a typical week will be structured something like so:
1x Weights: Squat, Press, Pull Up using 5/3/1 numbers
1x Weights : Completely organic and unstructured. Could be bodyweight high rep could be heavy deads and everything in between.
1x Longish Run: Anywhere from 5-15k+ kms. Not running for times just greasing the groove.
2-3x Crosstraining sessions: Cycling, swimming or even slowed down CF style WOD's with the purpose of moving the body through a range of movements with moderate intenstiy and not pushing the envelope.
7x Mobility sessions. Need to do this everyday at this stage. It's a great opportunity to work on some weaknesses (left hip) and have generally been doing this well for the past week or two.
No comments:
Post a Comment