What Training Have You Done Today>

Well?

10k - first 8k @ 1:49.9, last 2k @ 1:43

Your last 2k beats my 2k PB!

FoyBoy wrote:Your last 2k beats my 2k PB!

The last 2k is also my 10k pb pace.

Pete Marston wrote:

FoyBoy wrote:Your last 2k beats my 2k PB!

The last 2k is also my 10k pb pace.

That makes me feel great

10k, very slowly (2:28). having a bit of trouble with motivation - nothing to do with rowing, just feeling pretty down at the moment which is very unlike me (work stuff). so i'm doing marathon training (well, just doing med-long rows at marathon pace). hoping to do my april marathon at 2:28 and knock 1sec/500m of my pb.
jane

500m ...w/u at 1.58
2mr
3k...1.51.9
2mr
1.5k...1.47.3
2mr
1.0k...1.42.9
2mr
500m...1.39.4
2mr
1k c/d...2.05

40 mins hard bike

getting better i think. Tomorrow is w/u then 2 x 1200m at 1.40, 1.39, 1.38, 1.37. 300m at each .

Good stuff Jane.

A 10k with no motivation is a result!

That is good Roy.

You must be proving to yourself now that you have what it takes for WIRC?

N.G.I

Foyboy, I'm going to have NGI tattoo'd on my body somewhere That really has worked for me, plus all your mental positive talk. Thanks

Rocket Roy wrote:plus all your mental positive talk. Thanks

You calling me mental?

well you do support the toffees.

4 x 2000m intervals. r5:00

3K warm up

• 7:27.6 = 1:51.9 29 spm
  
• 7:25.9 = 1:51.4 29
  
• 7:23.9 = 1:50.9 29
  
• 7:20.8 = 1:50.2 30

Total = 4000 in 29:38.1 – 1:51.1 pace @ 29 spm

2K warm down

Betters my last set a month ago by 1.4 seconds per 500.

VERY good session Jef.

What is your all time PB for this session?

Sweet Fanny Adams. I'm a total slacker.

I've got a serious idea of what I'm doing tomorrow and Saturday. Don't know about Sunday that may depend on the weather.

Training was 3000/ 5min rest 2500/ more rest 2000
Targets were 2:00, 1:59 and 1:58.
Cycled to Fire Service, put up some ladders and stuff. Cycled home.
Love the pink theme!!!

FoyBoy wrote:VERY good session Jef.

What is your all time PB for this session?

This one... 10 months ago... never did a 2K while I was running well... would have been nice to know what I could have got.
4 x 2K r5:00

7:19.4 = 1:49.8 @ 30
7:17.4 = 1:49.3 @ 30
7:19.4 = 1:49.8 @ 29
7:19.1 = 1:49.7 @ 29

Result was 29:15.3 for 8000 1:49.7 pace with 29 spm.

No training today couldnt get out of work til 910pm! Managed 9x500m 2' rest yesterday at 1.35.8 or faster

I did 2 x 18mins - 2.12ish

On the one week old model E's at work...feeling cranky already after kids have been using them

Went into the un known tonight with this session so here are the time's and splits below.

5.40.9 @ 1500 @ 1.53.6 @ 26spm
5.38.4 @ 1500 @ 1.52.8 @ 27spm
5.36.6 @ 1500 @ 1.52.2 @ 27spm
5.35.8 @ 1500 @ 1.51.9 @ 27spm
5.31.9 @ 1500 @ 1.50.6 @ 27spm

Result
28.03.6 @ 7500 @ 1.52.2 @ 26spm

Was looking at a target pace of 1.55.0 Pace to start with but settled with 1.53.6 next time will have to lower the rest time as i felt i was having too much recovery time.

Tomorrow 10k

Kerry cant believe your feeling Cranky already

Graham...*Excelllent* training there

KevP wrote:Kerry cant believe your feeling Cranky already

Good going for an opening round of the 5x1500m Graham. Was on round #3 today and was grateful for any extra moment of rest It's like the thread on the main site that was started by George Dunning; long rests produce faster work intervals and power, short rests are geared to increasing aerobic capacity.

3k warm-up @2:08.9

5x1500m rest 5min @1:53.3 spm 28 (target @1:54.0)
#1 @1:53.7 spm 28 HR ave149/157max
#2 @1:53.7 spm 28 HR ave156/162max
#3 @1:53.7 spm 28 HR ave156/162max
#4 @1:53.7 spm 28 HR ave156/163max
#5 @1:51.5 spm 30 HR ave159/168max

Now at 2k+4.1 pace but not sure the 2k pb would be possible at the moment.

Regards,

Joe

joe80 wrote:Good going for an opening round of the 5x1500m Graham. Was on round #3 today and was grateful for any extra moment of rest It's like the thread on the main site that was started by George Dunning; long rests produce faster work intervals and power, short rests are geared to increasing aerobic capacity.

3k warm-up @2:08.9

5x1500m rest 5min @1:53.3 spm 28 (target @1:54.0)
#1 @1:53.7 spm 28 HR ave149/157max
#2 @1:53.7 spm 28 HR ave156/162max
#3 @1:53.7 spm 28 HR ave156/162max
#4 @1:53.7 spm 28 HR ave156/163max
#5 @1:51.5 spm 30 HR ave159/168max

Now at 2k+4.1 pace but not sure the 2k pb would be possible at the moment.

Regards,

Joe

Nice session there Joe

3 Sets of 6*250m {45sec rest}..3min30 rest between sets

Set 1

6*250m {45sec rest} ave 1:32.2

Set 2

6*250m {45sec rest} ave 1:32.2

Set 3

6*250m {45sec rest} ave 1:32.2

Total 18*250m...4500m...Ave 1:32.2...32spm

jd

PS: Thats a fine picture Kerry!!