Just what I needed!

14C ,  nice breeze and a hazy Sun ... took it outside today doing laps of Allan Park logging 10Ks.

That was different

Logged a slow 10Ker today on my meal break.  Just wasn't into it today feeling a wee bit tired but any day I can run a 10K I a A OK with that!

Lunch Run

7K the same as yesterday....at work!

Weigh in = 173 lbs.

Tuesday Wedensday Thursday

Tuesday - 32K LSD at the Y it was easy.  Wanted to take it outside but rain and single digit temps made me decide to hit the track one more time!

Wedensday - Just a little 5.6 Ker on the backyard trail.   Only a few meters of trail with snow on it.   Managed some hammock time afterwards but I must admit it was a wee bit on the chilly side.

Thursday - Back to work ,  7K Heart Run was done on my meal break.  

Monday

 Planned a 10Ker on my last night shift this morning but after Sundays run I came down with a fever...thought it was food poisoning but there were missing symptoms,  go figure.  Felt better going into work for my Sunday Eve / Monday Shift and felt better as the night progressed but I resisted the urge to run!   Was looking for things to do today so I could stay up and turn my sleeping around so I went for a little 4K run on the backyard trail.  Broke in my new Hooka Stinson 3 Trails shoes to boot and yeah it was muddy!   Was planning on my first hammock time this year but it started to rain and cool off.   The season is about a month ahead now,  just a couple of small spots on the trail that were covered with snow.  

Mid 6

 One good thing about working the weekend it a longer lunch as a result of a 12 hour shift.     Mixed it up a little logging a 16Ker at a mostly 5:00 pace.  Geared it up  over the first 2K and did a gradual cool down over the last 2Ks.   Hit the 140 bpm mark at 7K and that was more or less where it stayed until the 14K mark.     Form was good and it didn't feel all that taxing.

Mid 5

Doubled up my time in the Anaerobic Zone hit 140 bpm ( 85% )   at 21:00 then slowly built to 151 bpm ( 91 % )  until dropping out of the zone at the 46:00 mark logging a total of 10Ks.  

The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

Pushed it into the VO2 Max zone 145 bpm  at the 30:00  mark and dropped out of that zone at the 45:00  mark. 

You should only train in this zone if you re very fit, and only for very short periods of time. Lactic acid develops quickly as you are operating in oxygen debt to the muscles   The value of training in this zone is you can increase your fast twitch muscle fibers which increase speed.

So I spent 10 min int he Anaerobic Zone and 15 min in the VO2 Max Zone.  Didn't find it all that stressful ... not easy but not hard either ,  somewhere in between!