What Training Have You Done Today>

KevP wrote:Ive been doing some 8k training with PaulS where you have to increase the pace by 1sec/500m every 1k. They are absolute mental kill4ers, but really get you used to the race mentality.

i love doing those, but i must admit i often set off at a rather conservative pace (without a w/up ) although i will often thrash the last 2k and take 2+ secs off if i can. usually i do a 10k like that, and sometimes on a harder effort i put in a 30sec rest every 1k.

jane

season best on the 10k this morning splits and times below

10000 @ 3.54.0 @ 1.57.0
20000 @ 3.52.7 @ 1.56.3
30000 @ 3.52.2 @ 1.56.1
40000 @ 3.51.0 @ 1.55.5
50000 @ 3.50.6 @ 1.55.3
60000 @ 3.49.3 @ 1.54.6
70000 @ 3.49.1 @ 1.54.5
80000 @ 3.47.9 @ 1.53.9
90000 @ 3.50.5 @ 1.55.2 ( school boy error dropped the handle)
100000 @ 3.41.6 @ 1.50.8

Time 38.19.4

Well pleased with this result only 24 seonds from my pb time should destroy that by the end of the month watch out jef not far behind you

matt good time today but could not have let you have all the fun

Nice session the Mr G, was that the rowpro one

am620 wrote:Nice session the Mr G, was that the rowpro one

I did this on beta Andy as i dropped out of the other race

A good effort on your own there G , how come you dropped out of the other one, that looked like a good race

am620 wrote:A good effort on your own there G , how come you dropped out of the other one, that looked like a good race

I wanted to try beta as i have heard alot about it so pete skene wanted to do a nice steady plod so i dropped out.

Found bete alot better has i found i could concetrate on the splits alot more

Out for a run this morning, 4.54 miles, plus 1 mile warm down.

Entered the Scottish yesterday as a stepping stone to the comeback which started on the 5th January. The 30+ category was just a 1k race this year. Did a 1:34.1 ave in training three days go so that was the target.

Wup

1k...1:33.7....3:07.4
Splits were 1:34.0 & 1:33.4.{Came 4th }

In hindsite I probably took it too easy in the middle but could not have caught the guy in 3rd as he did around 3mins which is about 6:20 2k pace and im just not there yet!!

Still was a good 1k and improvement on the last one so training is still goin in the right diretion. Met up with Sango and Kirky from the MAD team which was cool.

For those interested Sango did a Scottish Mile 1807m at 1:33.0 ave, won that easily and then 2 hours later did a 2:58 1k to win that, looking very fit indeed!!

Later,
jd

PS: That UK website is a pain in he arse!!

CTC 7777m for me today 29:54.8

was pretty hard, but getting better - considering I'm only about 10 sessions in to my latest comeback, pretty pleased with this.

1 hour and 45 mins on the Turbo....1 hour at 221 watts the rest at 160 watts...weight spot on.

Another hour on the Turbo, another 600 cals gone.....nice

Is the turbo just a static bike Roy?
When your pedalling dop you set a hard resistance or just fly?

Hi Kev, it's linked to a Tacx video thingy, so going up a mountain is literally that, so plenty of 10% stuff etc

6 x 1m (1r) AV 1.49.3

20mins warm-up
20mins XT cool-down
Powerplate abs & stretch

Weigh-in 60.5kg

Rocket Roy wrote:Another hour on the Turbo, another 600 cals gone.....nice

Roy- This sound eerily like someone who shall not be named.

7777m...1:47.7....28spm

Tonight did the planned session of 8 x 750 rest 4 mins this again i went in at the unknown so here are the times and splits below

750 @ 2.48.0 @ 1.52.0 @ 29spm
750 @ 2.47.8 @ 1.51.8 @ 28spm
750 @ 2.47.6 @ 1.51.7 @ 28spm
750 @ 2.47.1 @ 1.51.4 @ 28spm
750 @ 2.46.9 @ 1.51.2 @ 28spm
750 @ 2.46.1 @ 1.50.7 @ 29spm
750 @ 2.45.5 @ 1.50.3 @ 29spm
750 @ 2.42.4 @ 1.48.2 @ 29spm

Result
22.11.2 @ 6000 @ 1.50.9 @ 28spm

j.d. You are getting faster and faster

Graham... Excellent -ve splits on those 750s.

10k...20spm...1:53.8

jd

Nice r20 too

KevP wrote:j.d. You are getting faster and faster

Graham... Excellent -ve splits on those 750s.

Thanks for your commenst on the training feel's like i am getting back to were i left off when i took some time out

10k tonight with dan and joe was planning on doing a sub 38.10 but was not to be finished with 40.56

Tonight planned 8 x 500 with 3mins rest

500 @ 1.46.0 @ 31spm
500 @ 1.45.8 @ 30spm
500 @ 1.45.8 @ 29spm
500 @ 1.45.9 @ 29spm
500 @ 1.45.3 @ 30spm
500 @ 1.44.9 @ 30spm
500 @ 1.43.9 @ 30spm
500 @ 1.40.0 @ 35spm

Result
13.57.6 @ 4000 @ 1.44.7 @ 30spm
Very pleased need to start abit quicker next time below are the intervals times from the previous session

Yesterday 8000m ave 2:04.7 at 20spm
Rest today

30mins @ marathon pace (quite pleased with my hr - av.144)
3.5k in a quad. sunny, but forgot my shades . not quite warm enough to lose my splash top and get down to nothing but an AIO
jane