Run Time: 1:59:46
Stopped Time: 3:23
Distance: 20.20 km
Average: 5:56 /km
Fastest Pace: 4:39 /km
Climb: 237 meters
Calories: 1669
Max HR: 168 (89%)
Avg HR: 150 (79%)
http://j.mp/bXMhVN
Oh the pain. Long time since I have done any distance and this absolutely killed me. Was down to 7 minute per km buy the end and shuffled through some very, very heavy legs. Started with quite a tight left hamstring. Got a blister on the side of my right foot around 8km which was reasonably painful. Just glad I got the work over and done with. No nutrition during run which I feel makes a difference. Not sure if training without food helps or hinders.
Recovery: Trying out contrast baths - 5min in cold water, 5 min in hot shower X 3. Lots of carbs.
Wow doing a 20km run is an amazing effort- its essentially a half marathon! It takes me around 2 hours to do 10km so your doing pretty awesome to do it in the time you did!
ReplyDeleteJust curious how did you find with the contrast baths? I'm doing skins + epsom salt baths at the moment (with a little bit of effect on the DOMS and heavy legs and arms) but I'm trying to find something more effective.
Hey Gill,
ReplyDeleteSorry I took so long - I didn't know I had a comment!
I found the contrast bath/shower to be really effective. After any lactic type of work I'll jump into the cold water for about 15mins. I think you need to reduce the inflammation with cold as soon as possible afterwards. I've only ever done the legs do - I couldnt do full immersion.
If I was more committed I'd do the cold baths every two hours for the rest of the day but its just too hard to get back in once you've cooled down.