I need to start maintaining the log properly with the following info

Conditions:

Remarks:

Recovery:

Energy Levels during the day:

Heart Rate – Average: xxx Max: xxx

Pace:

Splits

Today was a tempo run, and the cough hasn’t gone away. I did the tempo run, but I’ve bought a chesty cough bottle as well.

Splits:

Split Time Distance Pace

Warmup
1 9:43.6 1.00 9:44
2 :40.8 0.07 9:48

Tempo
3 7:06.4 1.00 7:06
4 7:07.4 1.00 7:07
5 6:23.6 0.89 7:12

Cooldown
6 10:17.1 1.00 10:17
7 :08.4 0.01 10:21
Summary 40:48.0 4.97 8:13

Comments: The heart rate on my watch isn’t working
This was a hard run, I found managing the pace difficult (target to keep between 7:20 & 7:30 pace) and I really needed to stop by the end of the run – I’m thinking this is due to the cough, it is a bit better today, but not gone away.

Today was to be an easy run, but I’ve decided to skip it and do stretching instead. My cough has developed, I bought a cough bottle today for a dry cough. Hopefully a day of rest and the cough bottle will clear it.

New PB!!!!!

I finished the race in 19:59 – Under the 20 minute mark!!!!!!!!

Distance: 5k
Duration: 19:59
Average Pace: 6:26 min/mile

Mile Splits:
1 = 6:17
2 = 6:32
3 = 6:34
4 = :34 (5:30 min/mile pace)

Comments: The race was delayed by about 25 min due to traffic so the warmup wasn’t managed very well (I was ready to go at 8pm)
Also due to the traffic the race was squeezed into one half of the road – I couldn’t get up the front, so I felt the start would be slow.
I was wrong about the start, everyone moved off at pace, and it was dangerous I nearly clipped the feet of the runners on front of me a few times.

It was difficult to get into a steady pace with the amount of runners I needed to avoid, but once I got into a steady run I felt great.

I knew I went out too fast (not by much maybe 10 seconds but too much) as the second mile was run I knew I was slowing down, and I actually hoped the 10 seconds I built up for the first mile would stand to me.

I remained strong, and for the last 1/2 mile I pushed on, and started to pass people (I had a few people pass me also)
After rounding the last corner I saw the clock, and I knew I could if I pushed on get under the 20 minutes, so I pushed (as did the two guys next to me) and after crossing the line I was nearly sick.

Nearly Sick: maybe that was also an issue – I have a tickle at the back of my throat and it maybe developing.

Peter sent on the plan today – that is the fastest delivery of a plan ever!

I’m scheduled to do a 45 min easy run tonight, but I’m going to run with the club instead.

> —–Original Message—–
> From: Peter Maher [mailto:peter@arete.ie]
> Sent: 08 July 2014 17:12
> To: Nolan, Keith
> Subject: July Training.
>
> Hi Keith
> Here is the training for the month of July.
> Tuesday today. 45 minutes slow easy run.
> Wednesday 30 minutes slow run +6 strides at the end to shake things up.
> Thursday 30 minutes relaxed easy run on grass.
> Friday 10 minutes warm-up 20 minutes tempo 10 minutes cooldown The tempo pace should be run at 7:20/730 pace per mile.
> Saturday easy 45 minutes slow run on grass.
> Sunday 60 minutes relaxed run.
> Monday rest day but do have a hot bath and big stretch.
> Tuesday 10 minutes warm-up 20 minutes tempo 10 minutes cooldown, Compare the percentage of effort and intensity relevant to last week.
> Tuesday 15 minutes relaxed wrong +4 strides.
> Wednesday 5K Marina race.
> Thursday 45 minutes slow easy run to recover from race Friday 10 minutes warm-up 4 x 1 mile at seven minutes per mile Three minutes 30 seconds recovery jog between each rep 10 minutes cooldown.
> Saturday 45/60 minutes easy one on grass.
> Sunday 90 minutes slow run.
>
> Let’s see how you get on here how you have absorbed and adapted to the new training.
> Any questions don’t hesitate to contact me Yours in sport Peter

The run was broken into two:

Distance: 0.56 miles
Duration: 5m:02s
Average Pace: 9:01 min/mile

Distance: 3.26 miles
Duration: 29m:54s
Average Pace: 9:10 min/mile

Mile splits:
1 = 8:35
2 = 8:42
3 = 8:29
4 = 4.06 (15:44 min/mile pace – there was a bit of standing about and talking before I stopped the watch)

Comments: I felt we were running too fast, and I kept moving to the back of the pack to try and slow it down.