Sunday- Epsom downs 5.5miles (+/-)
33.50
2nd lap was alot easier than 1st. made most of my places running down hill and on the last 5min.
Sunday- 104min.....fin 145.....ave 140.....max 150
1-120
2-117
Monday- 2x10min (5min rest)
1= fin 175.....ave 168
.....5min recovery= ave 129.....fin 125
2= fin 176.....ave 173
1-132
2-119
fast steady pace all the way through didnt slow dow, in some ways second rep was easier, well the time went quicker.
Tuesday- 16x400m
............88.......62.......59.......61......52.......51
...........134.....142.....149....151......153.....158
..94......83.......81.......82.......88......88........88
160.....165.....175.....179.....176.....176.....177
..46......49......47........51........49......52......47.......53......42
162.....162.....158.....157.....162.....156.....158.....157.......165
..89......91.......90........91.......91.......89......92......94..........90
179.....176.....176......176.....177.....177.....175.....177.....177
Wednesday- 64.50min......Fin 141.....Ave 141....Max 154
1-108
2-111
i tried to run above 145hr, however, when i got near to 155 i couldnt hold it there and i would slow and so would the pulse(usally to about 135) this was basiccly repeated for the whole run. was not physically or aerobically hard, i just couldnt sustain that pace
Thursday- hydro theropy balance+ Yellow Fever Jab
Friday- rest
1 comment:
Another good week. You are doing lots of work at threshold which is good. I suspect that the end of the week was simply a lack of sugar so you could not hold the pace.
I think that it would be good to have a shorter faster week to make sure that you do not become slow overall by only working the slower processes. Fast runs over 300 on grass saturday and then a shorter 45 min run harder on sunday, 4k fast monday, tueday shorter reps like 150s but fast, 4-6k fast again wednesday and then push the 1,2,3 session hard to end the weeka. This should shake the system up a bit. Then you can do more longer stuff again for a few weeks.
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