Saturday
10km Glostershire
41.39
the course was flat but also very muddy but i did not feel to affected by it and managed to keep up a relative good speed
i am pleased as i beat 2 athlets from loughborough that i have not beaten this season. i took the first lap slightly easier but manged to keep in eye contact with the two loughborough athletes, quatar of the first lap i started to get into a good rythem and kept picking up the pace and it was the first time that i can remember where i was taking people instead of the opposiate. i think the winner did it in the 36-37 region but i will confirm when results are published.
Sunday
93.04....Fin 142....Ave 137
1-110
2-106
Monday
Morning ....1min on 1min off x 15
151.....127
156.....137
157.....137
159.....135
156.....133
154.....138
157.....146
160.....141
156.....135
157.....140
159.....143
160.....143
163.....145
158.....147
165.....
1-126
2-111
Hr would get into the 150s quite quickly so didnt really get high speed but felt ok.
felt quite tired this morning but after a warm up started to feel quite good although i felt quite heavy footed going down hill
evening- totaly time = 56.16
..........2.10.....1.28....1.58...1.26.....1.28...1.28....1.19......60......58.......65
...........130.....139.....136.....143.....142.....138.....145.....147.....149.....142
10.33..5.46....4.44....4.53....4.13...3.54....3.16......68.......80......78........43
169.....168.....170.....171.....174.....174.....174.....174.....174.....170.....173
1-140
2-115
this run felt really good, went of slightly slower yet the HR never really got into the 170 (it was roughly only the last 30seconds where the HR did get there but this really because i did speed up alittle (set my self targets to get to, i think i could have ran further on the first rep but sort of ran out of road) . Also manged to raise the length of reps which passed very quickly and still manged to keep a good speed. i was pleased with this session.
Tuesday
morning
..........1.17.....1.40...1.58....1.27.....2.37....4.27
...........118.....119.....122.....120.....131.....132
5.13...4.04.....3.56...2.19...1.38.....2.50.....4.03
157.....162.....166.....163.....165......164.....157
Total time= 37.34
1-130
2-115
Ran as i felt, found it harder to run fast in the high 160s so tried to keep it in the 150-160 range and then stopped when it started to get hard
i eneded up running quite slow up the hills though (in comparson) it was more sort of driving than floating but also manged to keep HR within range
Evening 17x70secs
............30......30.......30........30.......30.......30......30.......30........30......30.......30......2.12.....30
...........150.....155.....160.....165.....168.....168.....168.....170.....169.....172.....173.....137.....169
.70.......70.......70.......70......70........70......70.....70..........70........70......70........70......70.......70
164.....169.....171.....171.....176.....174.....172.....175.....175.....176.....176.....180.....177.....180
30.....1.28......41
121.....146.....166
42......35........55
180.....172.....181
1-139
2-124
i started of at the back as everyone went off really quickly but by the 8th rep i was catching and overtaking people, with many of my friends droppig out as the 12th rep except Ben Snowball who managed to do all 20 sustaining middle places
when i took longer rest i could easily keep up with the front leader i just couldnt sustain it without HR going above 180, they were doing 400ms in less than 70sec.....where as i was doing just over 300m
Wednesday
late night meant i rested
Thursday
Morning- rest
Evening- 2x10min
...........5.04
...........130
10........10
174.....178
1-134
2-115
second rep was harder but felt ok
Friday
rest
1 comment:
Well done. 2 scalps is good and worth the effort. I am sure that more will follow.
On last week. the recoveries for the fartlek seem sensible. I think that 140 or so pulse should be OK. Some like the pulse to drop more but I think that you should only do this in the summer when the pieces are harder and faster and you need more mental recovery as well to tackle them properly. At the end of the session then 150 is OK. I do expect the pulse to drop more quickly as you adapt.
On the hill sessions, they sound fine. I like that you use your head on the recoveries too. You are what you are and knowing that is important. The intensity feels fine too. I suspect that to win the last ones you will have to run harder but that only puts in too much lactate so it is not worth it at this stage of the winter. Perhaps just win the last one, not two, but not if it means going into overload. I would rather you trained hard but still felt able to run another steadily in a way that tells you the aerobic system is still working not switching off!!!.
Post a Comment