Randy Racewalker

Sunday, September 20, 2026

Well, after yesterday's solid12km session the legs are tired - This, along with my reinforcing data (below), suggests a very easy recovery effort is in order.

It was out for an awkward 8kms in 1:01:51, averaging 7:43/km with an Avg / Max HR of 118 / 129 bpm - with the first 6 kilometers feeling awkward, in terms of technique, but started to come around in the 7th kilometer. A good sign!

I am looking forward to tomorrow's day off from racewalking to fully recover for Tuesday's light tempo.

Saturday, September 19, 2026

Success with Tempo Saturday...

This morning it was out for a controlled Tempo 12km effort - And it did not disappoint!!!

I covered my hilly 12k in 1:27:38, with an average pace of 7:18/km and an Avg /Max HR of 130 / 154 bpm. I am very pleased with how comfortable and controlled this session felt.

With this early morning racewalk out of the way I can now enjoy the beautiful sunny day!

Friday, September 18, 2026

With a below average range HRV, above average range HR, and tired legs...

It was out for a very easy 6km racewalk (46:16) this morning at 7:42/km average pace, with an Avg /Max HR of 114 / 123 bpm - a racewalk in the rain that I thoroughly enjoyed.

Time for extra recovery before tomorrow's 12km light tempo.

Thursday, September 17, 2026

Another wonderful and surprising workout this morning...

Out for a 10km light tempo effort over gradual rolling roads. I covered the distance in 1:12:53 at an average pace of 7:17/km with an Avg / Max HR of 121 / 139 bpm - I am very impressed with how this distance progressed and my kms clicked by a little quicker each kilometer.

I do have to say that I now have very tired legs and in need of the restful afternoon. I will also make sure that tomorrow's 6kms are nice and easy as prescribed.

Wednesday, September 16, 2026

What a beautiful sunrise and a great way to do an easy, recovery, 6k along the LaHave River - A little cold on the hands though!

Tuesday, September 15, 2026

Does anyone know the going rate for the tooth under the pillow 🤔???

Any contact information for the Tooth Fairy?

Tuesday, September 15, 2026

Unforseen Progression Effort...

Well, what was supposed to be a light tempo workout, after a relaxing day off from racewalking, turned into a slow pickup each kilometer - UNTIL I hit the last 3k...

Yes, I really worked it this morning and am so proud of myself for the effort. I covered 8k in 57:12, averaging 7:09/km and an Avg / Max HR of 122 / 156 bpm - I will definitely take it!

Now to go get a tooth pulled!!!!

Sunday, September 13, 2026

Final session for the week - an easy one....

It was out the door this morning in the 7°C temperature, warming up to 10°C by finish time, feeling mostly recovered from yesterday's longest racewalk in a long while.

This morning I covered an easy 8kms in 1:00:57, at an average pace of 7:37/km and an Avg / Max HR of 113 / 122 bpm. Feeling better and better as the kilometers clicked by - but making sure to keep it easy.

Looking forward to my regular racewalking day off tomorrow and I hope to just kick up my feet!!!

Saturday, September 12, 2026

Sleep intervention update...

Well, I started week three of my light therapy yesterday, where I now have to be within the light for two hours - So, I have added card solitaire to my routine to help me get through the time while NOT on electronics.

Overall, while this is very structured and requires quite a commitment, I am sleeping really, really well. This also helps in my racewalking recovery as my training performances have been slowly getting better / easier while gradually adding weekly mileage.

You can check out my lastest 12k session on the previous post.

All good!!!!

Saturday, September 12, 2026

With my longest racewalk, in a long time, now complete...

Well, out for a steady state 12kms in 1:28:57 with an average pace of 7:25/km, and an Avg / Max HR of 122 / 148 bpm, I am getting quite excited about things to come.

After, yet another, great night's sleep 😴 (8 hours) and solid recovery and HRV stats, I was determined to have a nice steady effort on a rolling course - Mission Accomplished!!!