Monday, April 21, 2014

10 km Training Walk

The sun was shining and the sky blue when we woke up this Easter Monday. We decided to go for a pre-breakfast walk since yesterday's was so enjoyable. It was a different route today with steeper hills than the previous walk but the time went quickly. 72:22 for 10 km for an average pace of 7:14 min/km and average HR of 125 bpm.

10 km Training Walk

Sunday 20 April - 8 km Fartlek

We were surprised to awaken to a fine morning since the weather forecast was for a pretty grim day. It seemed a good idea to get out early so we headed off before breakfast.  My first km was supposed to be fast but it took the body a bit to warm up so it was not sprint pace. On the outward leg most of my sprints were on downhill patches which made for some good times but the opposite was true on the way back. It did show me that attempting to sprint on the hills helps to get up them more easily rather than slowing to a plod. Philip thought it was 10 km to the Prices Road corner but it proved to be only 8.7 km. Average pace 6:36 min/km, average HR 142 bpm.

3:36 + 2:59 = 6:35
3:33 + 2:53 = 6:26
3:24 + 2:59 = 6:23
3:28 + 3:00 = 6:29
3:24 + 3:18 = 6:42
3:00 + 3:26 = 6:26
3:20 + 2:57 = 6:17

8 km Fartlek

Friday 18 April - 32 km Training Walk

We decided to head cross country from Rosedale to Mapua to keep away from the main roads as much as possible. The route was undulating and we had some issues with a flooded bypass under the main highway but it was a very enjoyable day. The weather was showery and we were lucky to arrive home shortly before a heavy downpour. The Garmin stopped working at 27 km and did not show our increased pace as we neared the end. Walikng is such a great way to see the countryside!  Average pace 9:34 min/km, average HR 98 bpm.

32 km Training Walk

Monday, April 14, 2014

10 km Training Walk with 3 x 3 min at 10 km pace

It has been convenient to walk on the flat but my lack of speed on the hills last week showed that I need more training in that sphere. I will try to walk home at least once a week. It was much better today.

10 km Training Walk

Saturday 12 April - Great Forest Half Marathon

This was an off-road event over a gravel road that was undulating and very sandy in places. I had walked 69 km in the 7 days leading up to the race so my glutes were fatigued before I started. I was passed in the first 500 m by one male and one female. Their pace was faster than my planned pace so I let them go, hoping they may tire later in the race. I was happy in my result of 2:20:56, 3rd overall out of 135 finishers and 2nd woman on this challenging course. No Garmin data since I left it charging at work. Duh!

Thursday 10 April - 12 km Training Walk with 3 x 3 min at 10 km pace

I found the hills difficult after quite a bit of walking already this week so the speed bursts didn't really happen.

12 km Training Walk

Wednesday 9 April - 10 km Fartlek

I was very happy to complete a 10 km training walk in under 65 min.

10 km Fartlek

Tuesday 8 April - 15 km Training Walk

It was a pretty grim day - wet and windy and my Garmin was low on power so I didn't bother with it. I was soaked to the skin by the time I finished but pleased to have made the effort to train. I think it took around 2 hours.

Saturday, April 5, 2014

Marathon Training

This is the first time I can remember walking 7 days in a row - a total of 94.5 km. The speed today wasn't great but my body seems to be holding up well.

My daughter Hannah has a dislocated tendon in her ankle that needs an operation to reattach it. In the meantime walking is the only exercise she can do so she decided to walk with me this morning. I would have tried to average 7:30 - 8 min/km but Hannah's pace was 10 min. When she got picked up at the 13 km mark I picked up the pace for a while but my last 10 km was pretty slow. Some of that was due to the terrain but I was definitely tiring as well. The legs need a bit more conditioning for me to do a good time on the marathon.

32 km Training Walk  Average pace 9:05 min/km, average HR 100 bpm

Friday 4 April - 6.5 km

6.5 km Training Walk  Average pace 7:20 min/km, average HR 125 bpm

Thursday 3 April - 13.8 km

13.8 km Training Walk  Average pace 7:16 min/km, average HR 128 bpm

Wednesday 2 April - 6.5 km

6,5 km Training Walk  Average pace 7:25 min/km, average HR 117 bpm

Tuesday 1 April - 14 km Tempo Walk

3.5 km slower, 7 km race pace, 3.5 km slower

14 km Tempo Walk  Average pace 7:06 min/km, average HR 134 bpm

Monday 31 March - 6.5 km 

6.5 km Training Walk Average pace 7:25 min/km. I forgot to pick up my heart rate monitor that day