Polar Performance Report: March
Well happy Monday everyone! I wanted to launch April by taking a look back at my training performance for March, but before I do that, a quick weekend recap. The highlight for me by far was taking the female record for the Pancake Mile. Perhaps not anything to be proud of that I can eat pancakes lightening fast and run around because that is just a standard weekend for me, but regardless, I will be sharing my experience as well as my suggested tricks of the trade on an upcoming blog in my column for Canadian Running Magazine.
Anyways, back to March:
SPORTS TRACKED: Cycling, Running, Swimming, Strength,
RUN STATS: 249.6 KM
Run Elevation: 1 185 M
Run Hours: 18
Rest Days: 2
Longest Run: 21.6 KM
Shortest Run: 3 KM
Most enjoyable training run: Running the Muncie Half Ironman Course in Indiana
New/interesting places I ran: Muncie, Indiana IRONMAN 70.3 course
New running experience: I was assisting my friend as a guide runner at the Achilles 5 KM! We led him to a new 5 KM PB!
3 x 2 KM repeats
20 x 200 m repeats
6 x 1 KM repeats
4 x 1500 M repeats with 3 minute recovery
3 KM tempo, 2 KM tempo, 1 KM tempo
8 x 800 m, 10 x 100 m – This was the hardest workout this month and was by far the most rewarding. It was so exciting to see I could work hard after 800 m repeats and nail the 100 times I was looking for.
1 KM repeat, 2 KM, 1 KM, 1 KM
2 sets of 6 x 400 M – This was the only workout that I did not fullt complete this month. Something felt off after my first set so I turned around and went home.
10 x 1 minute repeats
Swim: 13, 463 M
Cycling KM: 341
Strength workouts: 6
Frosty 5 KM – 25th OA, 3rd female Time, 1st in AG – 18:34
Laurier Loop 5 KM – 6 OA, 1st Female. Time – 19:26
This month marked the close of my 5 KM races until the fall and I am proud of a new PR and also for learning more consistency in pacing.
Total Month KM: 604 KM
Total Month Time: 43 HRS
This was an increase in volume and mileage from last month. I had a blast in March and am proud of the work that I put in. I switched my focus midway throughout the month from 5 KM training to IRONMAN training and it is fun to keep it fresh. I wasn’t sure how seriously I was going to take the IRONMAN 70.3 in Muskoka this year, but as things are turning out, pretty seriously! I am working with Dave Galloway from the Performance Project and he is getting me primed and ready for a big finish!
I began in on 3 x 2KM repeat workout at the gym and ended it with a 3,500 m swim and 1 hour cycle. With the new volume and added sports, it certainly is a challenge to fold everything in.
I used the Polar V800 to track all of my track work, outdoor cycles and runs this month. I used thePolar 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.
For April :
I am continuing to increase my training volume for the IRONMAN 703. and easing a bit off running intensity for a couple weeks. I have a few small niggles I want to completely heal up before I go back to my next goal race which is Sporting Life in May and I am expecting a big PR there. April will be higher volume with less frequency of high intensity run workouts and more intensity in the swim and the bike. Let’s do this!
Tell me about your training! What are you focusing on/working towards?