Saterday- 6x length of park, down hill- 800m pace
..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193
good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week
Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137
good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder
Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111
Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up
Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that
Thursday- 2x10 (2) x180m- gradual hill into the wind
.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118
.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...
90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189
1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps
Friday- rec
1 comment:
I cannot fault the sessions you are doing, The fact that things are getting faster tells its own story. Being uncomfofatble on longer runs is also a symptom of being more comfortable at speed than running slowly.
We do need to work on the 300s at top speed. You can run 25 or better for 200 so 39 is not good enough for your ability. I am sure that it will only take a few sessions to shft it. But allow much more recover 7 mins is too short and will reduce the speed and the TOTAL. If you rest more you might get a 4th or even 5th under 40. You need this volume to train the enzymes properly at speed. Just try to make the first and second ones whilst you are fresh as fast as you can each time
But you can do a good session of 5 or 6 x300 in 42/43 with 7 mins rest.
Also for very high speed and training the creatine phosphate ystem reduce the 150s on the track to 80 to 110m. It needs to be ideally under 12//13 seconds or otherwise the red box chemistry in each run has some lactate in it and the DNA will not make the pure CP change for speed we need.
Post a Comment