Slow and Steady Accumulation of Ks
3rd - 11th November
Mon 14.5k 1:14:48 @ 5:09 HR 132 71% MaxHR
Tue 9.5k 46:48 @ 4:55 HR 136 73% MaxHR
Wed 14.5k 1:12:57 @ 5:01 HR 139 75% MaxHR
Thu 9.5k 47:26 @ 4:59 HR 137 74% MaxHR
Fri 14.5k 1:15:06 @ 5:10 HR 136 73% MaxHR
Sat Rest
Sun 25k 2:19:21 @ 5:34 HR 137 74% MaxHR
Week 87.5k
Mth 132k
Year 2,763k
It has been a lot milder this week which has eliminated most of the cardiac drift from overheating and so have been able to keep the HR much more even over a whole run.
I am still just doing lower aerobic runs at the moment as I slowly build up the Ks and the legs get used to the workload again.
One interesting indicator I have at the moment are the steps at home.
After I finish my session after work, I drive 25 minutes to home and climb the stairs. How I feel when I go up is proving a good indicator on how I feel after a run. The next good indicator is in the morning when I have to descend those stairs again on the way to work. On both counts I have felt a lot better this week over last week even with an increase in distance.
With 132k so far this month, if I can keep up the current level I should be able to past my best ever monthly total of 346K.
Mon 14.5k 1:14:48 @ 5:09 HR 132 71% MaxHR
Tue 9.5k 46:48 @ 4:55 HR 136 73% MaxHR
Wed 14.5k 1:12:57 @ 5:01 HR 139 75% MaxHR
Thu 9.5k 47:26 @ 4:59 HR 137 74% MaxHR
Fri 14.5k 1:15:06 @ 5:10 HR 136 73% MaxHR
Sat Rest
Sun 25k 2:19:21 @ 5:34 HR 137 74% MaxHR
Week 87.5k
Mth 132k
Year 2,763k
It has been a lot milder this week which has eliminated most of the cardiac drift from overheating and so have been able to keep the HR much more even over a whole run.
I am still just doing lower aerobic runs at the moment as I slowly build up the Ks and the legs get used to the workload again.
One interesting indicator I have at the moment are the steps at home.
After I finish my session after work, I drive 25 minutes to home and climb the stairs. How I feel when I go up is proving a good indicator on how I feel after a run. The next good indicator is in the morning when I have to descend those stairs again on the way to work. On both counts I have felt a lot better this week over last week even with an increase in distance.
With 132k so far this month, if I can keep up the current level I should be able to past my best ever monthly total of 346K.
posted by Robert Song @ 9:56 pm
8 Comments:
At Wed Nov 14, 12:31:00 am AEST,
Samurai Running said…
With you and a few other bloggers logging the big months it makes me want to do the same.
Still while I understand the idea with the steps I have never been able to get comfortable climbing stairs no matter how fit I am for running they are always a struggle for me.
At Wed Nov 14, 08:17:00 am AEST,
Tesso said…
Great mileage there. I always think of it as an achievement if I can average 10k a day or more for the month.
Wonder how much longer this mild weather will continue?
At Wed Nov 14, 08:36:00 am AEST,
speedygeoff said…
How I feel when I climb into my car is proving a good indicator of how I feel after a run. I am a perfectionist, so the long term goal is zero groans.
At Wed Nov 14, 08:27:00 pm AEST,
Ewen said…
Ah, that's the joy of Hadd and no speedwork - being able to walk up or down stairs normally the next day.
Before long you'll be knocking out 440k months like Steve L!
At Fri Nov 16, 09:19:00 am AEST,
Peterhorse said…
Love your work - patient, persistent, easy stuff getting you good results.
At Sun Nov 18, 07:37:00 pm AEST,
Rob said…
You certainly are clocking up the K's Robert Song. You are incredibly consistent and so decicated. Reading your blog is inspirational.
At Sun Nov 18, 07:39:00 pm AEST,
Rob said…
I am sure you are not decicated Robert Song. I did mean dedicated.
At Sun Nov 18, 08:20:00 pm AEST,
Ewen said…
Aren't Queenslanders always complaining about being desiccated?
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