hmm - missed a couple of training…
Last weekend - 3km race (well, 3.15km)
1st 1km = fairly flat, just some minor rolling rises (except the slower people said they felt them…)
Next 800m is up and down a long hill
Next 500m is flat
Then up a steep bridge and off the finish
Last year, i was pushed the entire way (heart rate graph shows no letting up)
This year, i won by 300m or so, and found myself in lala land a few times (heart rate graph shows major swings up and down)
As soon as i finished, i jogged off for a warm down lap
Last yr, i had to stand around for few minutes to recover
Certainly, training has been much harder than that race - it’s good to win (1st road race win in like 13yrs??)
The next day, Monday, massive drive home (so no training)
Tue - knee feeling a little sore, so some therapy
wed - knee feeling a little sore, but felt fine during training.
10 x 300’s with 100m walk recovery
Avg 52sec 300m, with approx 75sec walk
1st 5 felt easy, next 5 got progressively harder - although the last two, i pushed to 50sec pace (but being the last two, they felt like sprints…)
Thurs - knee pretty sore - lots of foamrolling, and felt it click, felt better, but, still sore
Fri am. - knee pretty sore still. Maybe it just needs to warm up? I’ll get stuck into it today - really need an easy jog, or cycle today.
Sunday coming - 5km race