Saturday
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.
Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)
never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.
Monday
rest
Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back
1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back
1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178
the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.
the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this
Wednesday
5x1000m on grass
...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173
1-128
2-111
nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session
Thursday
45 on/off
.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186
1-168
2-138
First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished
Fridat
3 comments:
WEll tuesday shows that your 1500 aerobic side is in great conditio but thaat you have not transferred that into the next level of speed yet.
This may just take time or you need to approch in from othr sides. lets see how a few lactate sessions change things. And if they dont then we need to look at other ideas to get you relaxed at this speed. I still tink that your top speed needs more work but we should wait until next m0nth for that. Cant do everything all at once.
I think that you may need to let the pulse drop more on the 45 session and have more rest. You can shorten it as you get more confident and the body adapts. I used to do this work lots in my best years, again, sometimes twice a day. this year is just getting the protocols really right for you, and then next year you can really attack them, perhaps even earlier in the transition if it goes well.
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