Guinness to Weissbier, and back! Simone's Blog: few thoughts, little pieces of knowledge and my run in Dublin, München and elsewhere

Italiano (English below): Come preventivato, dopo 2 giorni di recupero con 2 easy oggi era in programma una sessione piú impegnativa. Ancora niente ritmi troppo veloci, ma attorno al ritmo maratona, spingendo fino a dove il piriforme (e la giornata) mi lasciano spingere.
In piano era di fare 3 volte:
- 3.13km (1 giro) a RM+5%
- 2km a RM
- 1.13km (fine secondo giro) a RM+10%

totale 18.8km circa, che con riscaldamento (4km) e defaticamento (2km per rientrare a casa) sono diventati quasi 25km.
Le gambe giravano benino, anche se la stanchezza della terza settimana in crescita si é fatta sentire, sotto forma di battiti un pó alti, e battito che scendeva poco nei tratti meno veloci. Niente di strano, anzi bene perché le gambe erano tutto sommato fresche (relativamente) grazie ai due giorni di easy.
Gli intermedi sono andati cosi:

Tratto km – Tempo – Ritmo/km – Battito Medio – Battito Finale
3.13 – 12’06 – 3’51″.9 – 142 – 143
2 – 7’20 – 3’40″ – 150 – 154
1.13 – 4’30 – 3’58″.9 – 147 – 145
(10″ stretching per il piriforme)
3.13 – 12’12 – 3’53″.9 – 147 – 148
2 – 7’22 – 3’41″ – 153 – 155
1.13 – 4’34 – 4’02″.5 – 149 – 147
(12″ stretching per il piriforme)
3.13 – 12’13 – 3’54″.2 – 151 – 151
2 – 7’27 – 3’43″.5 – 155 – 157
1.13 – 4’42 – 4’09″.6 – 152 – 157

meglio del previsto, considerando un 3’50″ come ipotetico ritmo maratona attuale, in pratica invece che MP/MP+5%/MP+10% ho corso piú o meno a MP-4%/MP+1%/MP+5%, con una media generale di 3’51″.4 per i 18.8km del lavoro di oggi.

English (Italiano sopra): As planned, after 2 days of recovery running easy, today was time for a tougher session. Still no really fast paces, but around marathon pace, pushing depending on the piriformis feedback and the feeling of the day.
The plan was to do 3 times:
- 3.13km (1 lap) at RM+5%
- 2km at RM
- 1.13km (to complete the second loop) at RM+10%

a total of about 18.8km, that became about 25km with the 4km warm-up and 2km cool down to return home.
Legs were turning pretty well, even if I could feel the tiredness of the third week incresing. I realized it because of the higher heart rate that normal and because the heart race was going down slow and not much during the slower sections. Nothing strange, the opposite indeed, and so far so good, legs were all and all fresh-ish, thanks to the two days of easy.

Intermediate times were:

Segment km- Time – time/km – Avg HR – Final HR
3.13 – 12’06 – 3’51″.9 – 142 – 143
2 – 7’20 – 3’40″ – 150 – 154
1.13 – 4’30 – 3’58″.9 – 147 – 145
(10″ stretching for the piriformis)
3.13 – 12’12 – 3’53″.9 – 147 – 148
2 – 7’22 – 3’41″ – 153 – 155
1.13 – 4’34 – 4’02″.5 – 149 – 147
(12″ stretching for the piriformis)
3.13 – 12’13 – 3’54″.2 – 151 – 151
2 – 7’27 – 3’43″.5 – 155 – 157
1.13 – 4’42 – 4’09″.6 – 152 – 157

betten than predicted, considering a 3’50″/km at the moment, as marathon pace, I actually ran at MP-4%/MP+1%/MP+5% instead of MP/MP+5%/MP+10%, with a general average of 3’51″.4 for the 18.8km of the session.