Polar Performance Report: February 2016

FEBRUARY TRAINING

SPORTS TRACKED: Cycling, Running, Swimming, Strength,

RUN STATS: 224.2 KM

Run Elevation: 989 M

Run Hours: 20

Rest Days: 4

Longest Run: 20.4 KM

Shortest Run: 8.5 KM

Most enjoyable training run: T-shirt track session at Lansdowne track at the beginning of February

New/interesting places I ran: Peterborough, ON | Treadmill in a NYC hotel

Workouts:

8 X 1 KM repeats with 2 minute recovery

8 x 400 M with 2 minute recovery; 10 x 100 M with 2 minute recovery

4 sets of 4 x 300 m with 65 second recovery and 5 minute set break

4 x 1500 M repeats with 3 minute recovery

3 sets of 6 ins and 5 outs – This was a new-to-me workout that pushed me to work on my pacing which is a weak spot for me. I do the first loop at a hard effort and the second at a moderate-hard effort. I struggled with the “outs” because although they are easier, they are certainly not a recovery loop and you need to stay mentally sharp throughout.

5 x 1 KM repeats with 2 minute recovery. 8 minute set break. 6 x 400 M repeats with one minute recovery. This was a “breakthrough” workout for me, where the 1 KM pace I have been trying to hit has finally started feeling cosy.

10 x 1 minute at 10 KM race pace

Swim: 2,400 M

Cycling KM: 211.5

Strength Workouts – 5 

Races:

Symons Snowshoe Race – 5th OA, 3rd Coed team.

Run Waterloo Refridge-eighter 8 KM – 19 OA, 7th Female, 3rd in AG. Time – 31:25

This was not my best race. I was fine with my time but my execution was poor. It was a great learning experience but I went out way too quickly and due to heavy winds and poor pacing, I didn’t execute the way I wanted to. Onwards to the next one!

Total Month KM: 438.2 KM

Total Month Elevation: 2,491 M

Total Month Time: 33 HRS

Thoughts:

I was proud of my training this month. It has been my most consistent month of training in a very long time.

I began it with an ice pellet filled run to Goodlife Fitness to do my descending interval workout and ended it with a run under the stars in the country with 40+ km/hr winds.

Despite having a stressful month, I was proud to put in consistent and solid efforts and things are stacking up for a successful March and spring racing season.

I used the Polar V800 to track all of my track work, outdoor cycles and runs this month. I used the Polar cadence sensor to help with my indoor training ride. I used the Polar A360 to track all my strength workouts.

I am a Performance Project athlete under the coaching of Dave Galloway.

Next Month:

I am continuing with the 2 speed sessions a week and my coach has just moved me from 4 to 5 runs a week so now that I have established a bit of a comfort level with the intensity, we are adding some more distance. I am traditionally a low milage runner so I am excited to start ramping up a bit for spring races! I only have one race set for March which is the 5 KM Laurier Loop and I fully intend on PRing if I can. March will be a reflection of February – just a gradual build toward my spring goal races with a focus on speedwork and form.

You can follow any of my training sessions on strava.

See January’s report here.

Tell me about your training! What are you focusing on/working towards?