KevPs Diary
+7
Pete Marston
joe80
j.d
am620
FoyBoy
hennie
KevP
11 posters
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KevPs Diary
Off training now
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
...cos iIve only just got back from taking my kids home ..
This evening
4k/2k/1k/500m 2' rest
4k 1.50.3 r27
2k 1.44.6 r29
1k 1.41.4 r30
500m 1.29.5 r36
Getting faster
This evening
4k/2k/1k/500m 2' rest
4k 1.50.3 r27
2k 1.44.6 r29
1k 1.41.4 r30
500m 1.29.5 r36
Getting faster
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
KevP wrote:...cos iIve only just got back from taking my kids home ..
This evening
4k/2k/1k/500m 2' rest
4k 1.50.3 r27
2k 1.44.6 r29
1k 1.41.4 r30
500m 1.29.5 r36
Getting faster
Very nice
FoyBoy- Posts : 90
Join date : 2008-02-07
Age : 44
Location : Widnes
Re: KevPs Diary
Off training in a moment. Four sessions before saturdays 2k race.
I pulled 6.36 at BIRC and at Belgium in Nov. My lowest for a long time. The pace then was 1.39 pace. I couldnt hold 1.40 properly during the middle. My pb pace is 1.34.2 I have spent over 6 weeks hard dieting and training. Hopefully this saturday will see me take one step forward. Ie gained confidence from the 9x500s at 1.35, but more importantly eating and living so precisely have given me my old confidence back.
I pulled 6.36 at BIRC and at Belgium in Nov. My lowest for a long time. The pace then was 1.39 pace. I couldnt hold 1.40 properly during the middle. My pb pace is 1.34.2 I have spent over 6 weeks hard dieting and training. Hopefully this saturday will see me take one step forward. Ie gained confidence from the 9x500s at 1.35, but more importantly eating and living so precisely have given me my old confidence back.
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Mon 11th Feb training
30 minutes r25/ comfortable
drag 125/ strapless/ monitor covered
5min splits
1.55.7 r25
1.55.5 r25
1.54.3 r25
1.53.8 r25
1.53.0 r25
1.51.4 r25
Av 1.53.9 r25
Really comfortable. Used the first 15 mins as a bit of warm up.
Tomorrow is the real indicator of how saturday will go
Just off to sit in my iced bath with my recovery shake
drag 125/ strapless/ monitor covered
5min splits
1.55.7 r25
1.55.5 r25
1.54.3 r25
1.53.8 r25
1.53.0 r25
1.51.4 r25
Av 1.53.9 r25
Really comfortable. Used the first 15 mins as a bit of warm up.
Tomorrow is the real indicator of how saturday will go
Just off to sit in my iced bath with my recovery shake
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
Good piece and best of luck for that 6:29 {minimum} on Saturday!!
jd
jd
j.d- Posts : 13
Join date : 2008-02-07
Re: KevPs Diary
Nicely controlled negative splits, considering that the monitor was covered.
Regards,
Joe
Regards,
Joe
joe80- Posts : 39
Join date : 2008-02-07
Tue
1k reps No rest
1.58.3 r25
1.55.5 r26
1.49.7 r27
3' rest
900m reps 3' rest
1.38.4 r32
1.37.7 r33
1.37.4 r34
Not sure whether to be pleased or pissed off with those.
Not sure wqhether these were easy or not. Couldnt be arsed to do any more.
WTF should I aim for in my 2k on sat....Ideas on a postcard
1.58.3 r25
1.55.5 r26
1.49.7 r27
3' rest
900m reps 3' rest
1.38.4 r32
1.37.7 r33
1.37.4 r34
Not sure whether to be pleased or pissed off with those.
Not sure wqhether these were easy or not. Couldnt be arsed to do any more.
WTF should I aim for in my 2k on sat....Ideas on a postcard
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
What fast pace are you comfortable cruising at now? 1:40? If you're not comfortable cruising at 1:37's yet then make a race plan to reflect this. If you know that 1:40 is a comfort zone cruise pace (in 2k terms), and we all know you can put in a fast 500 when needed, then go off hard for a couple of hundred, cruise the majority at 1:40, and finish fast, and break 6:30.
So I'd say blast out 5 to 7 strokes, settle over the next 10, and so getting to 150m under 1:30 pace. Be at 1;35 by about this 150m point, and slowly back off from there down to 1:40's over the next few hundred, getting to cruising pace around the 500m point, with the average around 1:36. Cruise for 1000m, then start to build the pace back to 1:35 quickly, down by 1 sec every 100m, and sprinting the final 200m.
So I'd say blast out 5 to 7 strokes, settle over the next 10, and so getting to 150m under 1:30 pace. Be at 1;35 by about this 150m point, and slowly back off from there down to 1:40's over the next few hundred, getting to cruising pace around the 500m point, with the average around 1:36. Cruise for 1000m, then start to build the pace back to 1:35 quickly, down by 1 sec every 100m, and sprinting the final 200m.
Pete Marston- Posts : 26
Join date : 2008-02-07
Wed
30 mins 4'steady 1'fast
Splits
4' 1.56.2 r25
1' 1.38.3 r30
4' 1.57.9 r25
1' 1.38.0 r30
4' 1.56.9 r24
1' 1.38. r30
4' 1.56.7 r25
1' 1.38.6 r30
4' 1.56.8 r25
1' 1.38.6 r30
4' 1.56.5 r25
1' 1.37.4 r30
Better
Splits
4' 1.56.2 r25
1' 1.38.3 r30
4' 1.57.9 r25
1' 1.38.0 r30
4' 1.56.9 r24
1' 1.38. r30
4' 1.56.7 r25
1' 1.38.6 r30
4' 1.56.8 r25
1' 1.38.6 r30
4' 1.56.5 r25
1' 1.37.4 r30
Better
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
nice stuff Kev.....
how come that avatar hasnt changed in the last couple of days ??
how come that avatar hasnt changed in the last couple of days ??
petemaboy- Posts : 13
Join date : 2008-02-10
Location : Scotland
Re: KevPs Diary
Interesting approach to 30'. I might have to try that sometime.
yankeerunner- Posts : 42
Join date : 2008-02-08
Age : 76
Location : Newburyport, Massachusetts
Re: KevPs Diary
3 1/2 hrs of American Football yesterday... I am (seriously) struggling to walk or bend at the joint as a result today...
Therefore 30 minutes r25 was completely without any effort.
30' r25 1.57.9
Therefore 30 minutes r25 was completely without any effort.
30' r25 1.57.9
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
Good way to spend a day, even if it does leave one a bit ragged.
Thanks for keeping this forum active. You never know when we will need it again.
Thanks for keeping this forum active. You never know when we will need it again.
yankeerunner- Posts : 42
Join date : 2008-02-08
Age : 76
Location : Newburyport, Massachusetts
Re: KevPs Diary
Because I have arthritis in my hips and running is bad for me, so thats why iwent running with Pete M last night. It was great to hit the track again. Admittedly I was shQt but still managed to keep ahead of the bloody fast ferret taht is Pete of anything under 50m.
Tonight was an 8k with a possible 2k spurt at the end. No chance cos my hips n groin were buggeryied.
8k 1.51.x r27
Definately feeling powerful again, but will have to wait til my groin calms down...
Tonight was an 8k with a possible 2k spurt at the end. No chance cos my hips n groin were buggeryied.
8k 1.51.x r27
Definately feeling powerful again, but will have to wait til my groin calms down...
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
Re: KevPs Diary
Good 8km Kev
hennie- Posts : 32
Join date : 2008-02-10
Age : 65
Location : Holland Oosterhout
See you again one day soon
Otto... Went to sleep tonight.... Sleep tight ...See you on rainbow bridge one day. We will miss you ....xxx
KevP- Posts : 65
Join date : 2008-02-07
Age : 56
Location : Bing Bong Bang Land
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