saterday- 4x Opposite longth of park
........7.30..7.17...9.47
........128....127...133
59.....62.....62.....64
180..200...182...197
Sunday
87min.........ave 146...........Max 157
Monday- 34.43........Ave 157........Fin 166.......Max 169
1-129
2-116
Tuesday- 16x400m
Ave- 184
ave time= 79-84
Recovery= 40-50seconds
although it was slower than last time the recoveries were alot quicker, running felt quite easy and relaxed
wednesday- 53.51.......fin 138......ave 140
1-109
2-115
Thursday- 20x100m
11:49..........Fin 195..........ave 184.........max 224
a session that i have finally been ahead of Hawkins
running was relaxed and wasnt untill the last 4 that it started to feel quite hard and that i was struglling on the recovery
Friday Rest
1 comment:
Really good stuff. I like the 400s being two different sessions. Clearly if you have enough recoivery and you use lactate you can do them quite quickly, but to work at the aerobic system you need to do them slower and tighten the recoveries. If you keep doing them both ways then you should get a change somewhere in the middle after 4-6 months. That would be good.
The 10K was slower than I would hope but you need to do some hard road runs of 6-8k to get used to a harder tempo. Hawkins is good at this stuff. You need to learn it. Start with 4k as hard as you feel you can go and see what happens. I think that it is wisest to keep the overall stress steady and only increase the mileage week on week by a bit. I want a consistent winter and not one where you are ill or injured half the time. Really well done. G
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