Graham Ramblings

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

1000 @ 3.54.0 @ 1.57.0
2000 @ 3.52.7 @ 1.56.3
3000 @ 3.52.2 @ 1.56.1
4000 @ 3.51.0 @ 1.55.5
5000 @ 3.50.6 @ 1.55.3
6000 @ 3.49.3 @ 1.54.6
7000 @ 3.49.1 @ 1.54.5
8000 @ 3.47.9 @ 1.53.9
9000 @ 3.50.5 @ 1.55.2 ( school boy error dropped the handle)
10000 @ 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

Tomorrow back to interval training 8 x 750 target pace of 1.52

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
very pleased with this session but will lower the rest to 3.30 on the next time this session comes around
2k warm up also

meters 8k

Tomorrow planned 10k on row pro beta with dan

Very good Big G!

Congraulations on the 10k sb. 8x750 sounds like a tough session.

Regards,

Joe

After last nights session of 8 x 750 thought i would do a 10k was hoping for sub 38.10 started off well and at the half way point i was avrg 1.55.3 pace and i was aiming fopr the second half to row 1.54 to avrg into 1.53 then with 6k in totally lost the rytham ended up finishing at 40.56.7.

Think the legs were still feeling it after last nights session or is it something in the mind

tomorrow planned to do 8 x 500 with 3mins rest

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

A very tidy session there Mr G

Last week did a seaseaon best in the 10l
1000 @ 3.54.0 @ 1.57.0
2000 @ 3.52.7 @ 1.56.3
3000 @ 3.52.2 @ 1.56.1
4000 @ 3.51.0 @ 1.55.5
5000 @ 3.50.6 @ 1.55.3
6000 @ 3.49.3 @ 1.54.6
7000 @ 3.49.1 @ 1.54.5
8000 @ 3.47.9 @ 1.53.9
9000 @ 3.50.5 @ 1.55.2 ( school boy error dropped the handle)
10000 @ 3.41.6 @ 1.50.8
Time of 38.19.0

This morning did a 10k PB splits below

1000 @ 3.49.4 @ 1.54.7 @ 27spm
2000 @ 3.48.9 @ 1.54.4 @ 26spm
3000 @ 3.48.6 @ 1.54.3 @ 26spm
4000 @ 3.47.7 @ 1.53.8 @ 27spm
5000 @ 3.48.4 @ 1.54.2 @ 26spm
6000 @ 3.47.9 @ 1.53.9 @ 26spm
7000 @ 3.48.1 @ 1.54.0 @ 26spm
8000 @ 3.46.7 @ 1.53.3 @ 27spm
9000 @ 3.46.7 @ 1.53.3 @ 27spm
10000 @ 3.40.1 @ 1.50.0 @ 28spm

Result 37.52.6 @ 1.53.6

looking back at january when starting off at 41.26 and now getting a pb in the middle of febuary takes some doing

question
Compare the splits and is there more to come with only 11 days left in febuary

Sorry jef ...