5km at half marathon race pace AHR 173 (88% max) MHR 184 (93% max)

6km recovery run

9.5k w/ 6 x 400m repeats @ 2:00 each

2009 Bluenose Marathon 10km Race

Place Name City Bib# Time Chip Pace Category Category
Place Gender
Place
598 BRIA BROWN CHARLOTTETOWN 3145 57:19.3 56:58.7 5:44 Women 20 - 29 61/308 214/1204

Very hilly route! I was hoping to run a <55min but knew that was ambitious. I still set a PR and am happy with the run. BE ran 49:54 and also set a PR. Next race is June 6th- another 10km which is much flatter so I know I can get <55min!

5km recovery run
AHR 155 (79% max), MHR 170 (86% max)

9km w/ 4 x 1000m repeats @ 5:00min/km

30 minutes spin bike (AHR ~135)

Strength:
Ball squats - 3 x 20
Single leg bosu squats - 3 x 20 @ BW/20/20 lbs
Calf press - 3 x 20 @ 50 lbs
Bicycle crunches - 1 minute
Single leg crunches - 1 x 12/side
Regular crunches - 1 x 15
Reverse crunches - 1 x 15
Pushups - 2 x 15

Plyometrics:
Jumps on/off platform - 3 x 15
Box hops - 2 x 20/leg

AHR: 176 (89% max)
MHR: 189 (96% max)
1031 calories (25% from fat)

Very wet and hilly 14k with BE. Virtually no ITB pain aside from some lateral movement. Bluenose 10k is next Sunday!

1 | 6:39
2 | 6:46
3 | 5:19
4 | 6:46
5 | 5:42
6 | 6:54
7 | 6:27
7.0km | 44:33 | 6:22min/km


*bad run- nauseated- went home.

Tuesday, April 28: 6km recovery run
Wednesday, April 29: 5km easy
Thursday, April 30: 6km easy with 6 x 200m surges
Friday, May 1: 8km not-so-easy (wind, rain, etc)