week of 14 August

Garmin bricked my HRM strap with an update.  Got 7% in and stopped.  waited half an hour and no joy.  But it bumped me up to VO2max of 43 this week.

Activities

Mon. nbhrd 2.  2.1@11:37/131.  chiro appt.  short on time.

Tue.  treadmill 4.4@11:11/132.  wall of humidity hit me at door so ran on treadmill.  mill said 4 miles.  not sure if it's calibrated properly or footpod estimate is just off.  can't imagine my stride is *that* different.

Wed.  gcc 7.  6.95@10:53/138.  Did 6 surges on uphills.  5 were 60' and last was 90'.

Thu.  svbgc 5.5. recovery.  5.5@12:10/128.

Fri.  svbgc 5.5.  easy.  5.5@11:22/132.

Sat.  CCT Lake A 11.  10.9@11:12/137.  really good.  59 degrees!  "new" (revived) route.  with flat stretch along CCT.  Noticed that pulling in my right hip (head of femur) and bring hip up and forward engages glute and seems to free my right leg.  Did 30' "surges" every 10 minutes or so.  Kept me loose.  Surges were very gentle.  ~10:00/mi and 140 bpm at end of a surge.  Did 3x very short strides at end. 20m?

Sun.  gc 5.  4.75@11:26/131.

Total:  40.1 miles.  7h34m.  4911 calories

Weight:  189.1 (n=6)  (189.2 last week)

BP last 3 avg:  117/69

ARHR:  52 bpm.

Marathon predictions.  Tanda:  4:14:01.  Garmin 4:52:47.

Saturday's run was a tanda "equivalent daily running of a 3:45:00 marathoner," a "tanda PR."  Was 11 miles, so just need to run 77 a week at that pace and I'm good :-)  Also nudged my overall fitness number across the 4:15 line.

Predictions

Tanda:                                                       4:14:01 M

Garmin:                 26:56 5k    56:51 10k,  2:08:56 HM.  4:52:47 M.

Runalyze:    14:30 3k   24:54 5k    51:42 10k   1:56:28 HM   4:58:02 M.

The Runalyze predictions look closest to my intuition.  I'd thought if I had a prediction under 25 for 5k that I should try a parkrun or race.  Maybe soon.  Was originally planning a 10M on 24 Sept, but I think it's too early.  Same race has a 10k, so maybe I'll do that. Wanted a 10M time for CB registration, but there are so few of them especially closer to December.