Date: Sat
1 Jul 2006.
Target: 16.25 km = 13 laps damai
at 5:1 ratio, pace 10:30 per lap
Actual: 16.25 km = 13 laps damai
at 5:1 except final lap nonstop.
Timing: lap
km split km lap time split time
Lap 1 1.25 1.25 10:26 10:26
Lap 2 1.25 2.5 10:17 20:43
Lap 3 1.25 3.75 10:21 31:05
Lap 4 1.25 5 10:59 42:03
Lap 5 1.25 6.25 9:06 51:09
Lap 6 1.25 7.5 10:06 1:01:15
Lap 7 1.25 8.75 9:36 1:10:51
Lap 8 1.25 10 10:02 1:20:53
Lap 9 1.25 11.25 10:04 1:30:57
Lap 10 1.25 12.5 9:38 1:40:35
Lap 11 1.25 13.75 9:59 1:50:34
Lap 12 1.25 15 9:59 2:00:33
Lap 13 1.25 16.25 8:28 2:09:01
Pace: 7:56/ km average.
Time
of run: 6:10 am
Route: Damai loop (revert)
Weather: Cool but humid. Light wind.
Cloudy.
Calburn:
1186 approx
Postrun
Wt: Dunno
Shoes: Brooks
Vantage 2. Accumulated = 59 km.
Mindtune: Don’t recall any.
Comments: Can’t recall all the details. Plan was to revert to original Damai loop
since it already included some apparent gradients. This after last week’s disaster. Also, still want to try out 5:1 ratio, which
is equivalent to 10:2 ratio, with higher percentage of run time compared to
pre-PJHalf 8:2 ratio. Also, tried not to
overdo it and keep pace manageable to around 10:30 because want to place more
importance on recovery. But still found
out that there’s a gradual speedup at the end.
This is good, it signals successful conservation of energy for second half
push when other untrained runners already panchited. Average LSD pace of 7:56/km is equivalent to
a 6:43/km race pace or a 2:21 half marathon, but if can sustain for whole
21k. That is why next weeks LSD of
18.75k is an important test.
Note that had only 1 day rest
pre LSD after a 7k run with Faizul Mechie.
Also kinda carbo-loaded & hidro-loaded on Friday.
Will continue with buildup
& holding pattern all the way to Putrajaya run to get a good base. After PBR maybe can start light intervals
(careful here!).
BTW this is first full LSD
with Brooks Vantage 2. Again left shoe
felt the protrusion all the way, but so far no blistering or anything. I would consider the shoes broken in
sufficiently for LSDs.
Postrun: Felt “normal” except some tightness on right
hip (is it the ITB?). Continued with
light stretching and some gardening even.
Characters: Uncle with the shaggy dog. The Pakcik Guard. Razak who asked about