Joe80's Diary

IP Level 5 Week 10/26 Session 1/6
by joe80 on Sun Feb 10, 2008 7:01 pm

1k warm-up @2:06.6
2 x 15 mins UT1 rest 4 mins (HR band 141 - 152)
@1:59.5 spm 25 TE 3.7
#1 @1:58.7 spm 26 HR ave 146/152max
#2 @2:00.3 spm 25 HR ave149/153max

Good figures.

Evening:
8k spm 20 (2k<130 2k<135 2k<140 2k<145)
@2:08.8 spm 20 HR ave135/144max

Weights, abs and stretches. Usual 2x10 efforts on nine machines; increased shoulder press to 35kg.

Felt strong today.

Joe

wow! lots of work today. good training joe
jane

Excellent 15 minute reps there. Looks like excellent progress...

Good set of workouts.

Good solid work Joe.

Thanks for the encouragement Jane, Kev, Neil and Rick. Much appreciated.

Brilliant weather for the past few days. Makes me feel much happier.

3k warm-up @2:16.8 (but I had to set up the Suunto half-way through)
Traded the scheduled 4x4TR on the IP for a Pete Plan session.
4 x 1000m rest 5 mins Pete Plan Round #3 (target @1:50.7)
14m40.1s @1:50.0 (2k+0.8 pace) spm 30 TE 3.3
#1 @1:50.4 spm 30 HR ave152/161max
#2 @1:50.2 spm 30 HR ave158/165max
#3 @1:50.2 spm 30 HR ave157/166max
#4 @1:49.1 spm 32 HR ave159/167max

Felt strong and controlled.

Took a walk along the Edgware Road through Kilburn and Maida Vale, then across Hyde Park to the Science Museum. Spent a couple of hours mainly with the steam engines then back along the Grand Union Canal and up through Kensal Rise for a round trip of 14 miles. I want to stay in shape for walking as there are three trips planned for later this year.

Evening:

Just rowed with the monitor flipped up to the Stiff Records promo that was in the Independent a couple of weeks ago. It finishes with Desmond Dekker's 'The Israelites': inspirational. Turned out to be:
7432 metres in 31m32.4s @ 2:07.2 spm 21

Abs & stretches.

London is at its best on a day like today.

Joe

Joe- 3 workouts in a day!!!! 14 miles walking.
You must be close to PB form with those 1ks.

-Neil

Nice solid 1k reps there. IM hoping to get some consistency like that tomorrow... Surely pb land beckons

Wow. Massive day Joe.

I finished the Jim Alder book last night. Great stuff. As with the Adcocks book it took a bit of time to get used to the writer's style, but the content terrific. Maybe because those guys and Hill (loved his books too) were from our era and were so inspirational to my own running. Nice to be able to see deeper into them through the biographies.

Thanks Neil, Kev & Rick. Hope there is a pb not too far off. My bother, Gerry, finished 0.2 seconds behind at Manchester. We have a £50 bet on who will have the better pb by March 31st. Bets are off if neither of us breaks 7:15.

60 mins UT2 (HR band 134 -140)
@2:06.1 spm 23 HR band ave136/141max TE 3.5
5 x 12 mins splits:
#1 @2:04.9 spm 23
#2 @2:06.1 spm 23
#3 @2:06.5 spm 23
#4 @2:06.7 spm 23
#5 @2:06.6 spm 23

Good figures apart from the high spm.

Spent the afternoon in Gladstone Park reading a collection of short stories; William Trevor 'Cheating at Canasta'. Thought-provoking for me; identified very strongly with some of the predicaments.

Evening:

My gym was packed tonight, much fuller than in early January. Had intended to do a weights session but I'm far from my best in queues so:
3k warm-up @2:09.4
4 x 2 minsTR rest 4 mins (target @1:49.2 - 2k pace)
@1:48.5 spm 30 TE 3.0
#1 @1:49.0 spm 30 HR start101/158max
#2 @1:48.9 spm 30 HR start110/162max
#3 @1:48.8 spm 30 HR start106/162max
#4 @1:47.4 spm 32 HR start109/163max

Abs & stretches. Felt a bit tired tonight.

Joe

Had intended to do a weights session but I'm far from my best in queues

it seems you had the same problem Joe. It's annoying that there're bunch of people who come to gym for social meeting and occupy equipment for long time chating...on top of that I don't see very often personal trainers [as they call themselves] who have any idea of rowing machine...

nice training btw

Kris, I should choose my gym times more carefully; 6.30pm on a working day is about the worst time to turn up.

Tired today so just a single IP session:
3k warm-up @2:10.7
3 x 12 mins UT2 rest 4 mins (HR band 141 - 152)
@1:59.9 spm 25 TE 3.6
#1 @1:59.3 spm 26 HR ave146/152max
#2 @2:00.1 spm 25 HR ave148/153max
#3 @2:00.2 spm 25 HR ave148/152max

Figures reasonable for this session; spm again too high.

Joe

I can't agree more, Joe. I like my 7am sessions because all gym is mine. I don't talk to anyone while I'm in the gym except few exceptions. In and out...which usually means couple hours in

If you tired, take it easy and come back stronger. We're going to Southampton on Sat. I assume you're skipping this one, I don't see you on entry list. How about Cornish or BasinstRoke?

Some nice stuff there Joe

Thanks Jef & Kris. Not doing any races until Basingstoke Kris. Lots of trials at home.

Timed the gym visit for 10.15 this morning. Good choice as there were only three others working on weights.

8k spm 20 (2k<130 2k<135 2k<140 2k<145)
@2:09.2 spm 20 HR ave135/144max TE 3.2

Weights: usual 2x10 sets. Increased biceps curl by 5kg. Gradually increasing the weights but no difficulties so far.

Abs & stretches.

Afternoon:

4k warm-up @2:09.2
1k race on Rowpro
3m36.2 @1:48.1 No Suunto data

It's accepted that starts are very slow on Rowpro; I've seen a loss of 3 - 4 seconds mentioned and that doesn't surprise me. Today, the average split was still above 2:00 after 100m even 'though I saw a few 1:39s on the monitor. Not to worry, it was a good blast.

5k cool-down @2:13.7.

Felt strong and co-ordinated today.

Joe

Good time on the 1k. How do you manage all those workouts everyweek. I struggle doing 6.

I'm always slow getting my split down at BIRC and CRASH-B's. On the replays it can be seen that I'm one of the last to get under 2:00, even compared to many of the guys that I end up beating. I must be exceptionally slow to react.

Standard day on the IP.
1k warm-up @2:09.7
4 x 15UT1 rest 4 mins (HR band 141 - 152)
@2:00.1 spm 24 TE 4.1
#1 @1:58.7 spm 25 HR ave145/152max
#2 @2:00.0 spm 24 HR ave149/154max
#3 @2:00.8 spm 24 HR ave149/152max
#4 @2:00.7 spm 25 HR ave148/153max

The figures on this session, or 3x15, have been very similar for the last few months; all panning out @2:00.0 +/-0.5.

Joe

Swapped the 3X8AT on the IP for a PP 3k/2.5k/2k session.
3k, 2.5k, 2k rest 5 mins (target @1:55.4)
28m39.0s@1:54.6 (2k+5.4) 28 TE 3.9
3k @1:55.1 spm 28 HR ave154/161max
2.5k @1:55.1 spm 28 HR ave159/164max
2k @1:53.0 spm 29 HR ave160/168max

Hard session but expect to shave off some more time.

Evening: Gym session
5k spm 20 HR<140
@2:06.8 spm 20 HR ave136/141max TE 2.9

2x10 sets on nine machines.

Total lift: 8310kg: increased shoulder press by 5kg.

Abs & stretches.

Joe

3k, 2.5k, 2k . i hate that one!. brave swap!
jane