Week 41. Disappointing.
23 miles/7:06/142bpm. TRIMP 327 + 75 crosstraining
So I basically only ran one light workout and replaced 2 easy runs with cycling in an attempt to feel fresh for the race on Sunday. However it seems the plan backfired and the race was a disaster. Worst thing I don't know why: either I overtapered or didn't recover from last week's two workouts. Or it could be just a bad day (probably not, because I felt bad signs as far as Wednesday).
Wed:
Light tempo 1k faster than HMP + 1k slower x 2 (3:59, 4:09, 3:58, 4:05). Noticed HR 2-3 beats higher than usual at these paces. Figured I'm not recovered yet.
Sun: Amsterdam half marathon in 1:28:21. Conditions pretty good, I was sure I can PR. Basically I managed 11k at the goal pace, then it was a struggle to keep running at marathon pace, last 4k went even slower. Plus I had some GI issues later in the race (took 1 tab of imodium pre-race, probably needed 2), I guess I could have finished like 30 seconds faster if I risked to sh*t myself, but it wasn't worth it.
I compared power data and heart rate in my last 3 halfs:
Berlin 280w + 278w (153bpm + 152bpm).
Stockholm 280w + 278w (156bpm + 153bpm).
Amsterdam 280w + 263w (156bpm + 151bpm).
So it looks like I both couldn't hold a high heart rate and my efficiency dropped dramatically in the second half of the race in Amsterdam. Felt like glycogen deficiency, only I've been stuffing myself with carbs for several days. After the race I felt like I raced a full marathon, legs very heavy, could barely walk, which is also pretty unusual.