Training Log Archive: anglo_scotIn the 1 days ending Oct 30, 2012:
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Tuesday Oct 30, 2012 #
7 AM
Running (Easy Run) 23:36 [2] 3.25 mi (7:16 / mi)
Short and easy run before tonight's session, running with Matt to Burleigh Woods, one lap, then back via Ashby Road. Cold morning, with my legs feeling pretty tired to begin with.
6 PM
Running (Session) 50:00 [4] 9.5 mi (5:16 / mi)
Another good session this evening which shows I am progressing well week-on-week. Tonight we had a 15 minute effort on the road, 8 minutes recovery, 6 x 800m with a 200m jog recovery on the track, 4 minutes recovery, and finally a 6 minute effort, again on the road.
I warmed up with Blair and then Matt joined in, running around the track for a bit, then on the grass. The calves felt pretty tight and overall my legs didnt feel particuarly fast. I then did some drills and strides before starting the 15 minute effort, which was a loop around campus, starting outside the hipac, up past the Brockington Building, down a hill then onto Epinal Way, before turning left up through the campus main gate and onto another lap. I was with Henry, Frank, Nick and Tom TP for lap 1, passing through the mile in 5.04. Henners then upped the pace as he was only doing the 800m session (a 15 minute effort and 6 x 600m). For lap 2 I was with Frank, Tom and Nick. Nick started falling back at the start of lap 3, myself letting a gap form between Frank and Tom, as I was really trying to prevent lactic acid hitting me so early in the session. I backed off and finished around 40m behind them, feeling like I was right on my threshold, so a pretty good 15 minute rep.
We then had 8 minutes recovery, which I used to change from my trainers to racing flats. For the 800's I was in a group with Blair, Tom and Jake, as well as Frank for the first rep and a guy in an orange t-shirt for 3 or 4. Rep times were 2.21, 2.23, 2.21, 2.24, 2.21, 2.21. On rep 4 orange t-shirt guy absolutely died while running at the front, so the pace lagged for 80m or so. Me and Blair worked well in the last 3 reps, myself taking the pace for the first 400m, Blair taking over for the last 400m. Happy with the times considering the effort at the start of the session, and the short recovery. Actually felt stronger as the 800's progressed. Frank was looking good running 2.16's.
I then had only 3 minutes recovery rather than 4 (does a minute really make that much of a difference!?), before the 6 minute effort. Me, Frank and Blair set of together, running on the same loop as the 15 minute run. I felt good for the first 3 minutes, but the last 2 1/2 minutes I was hurting, as the other two got a gap of 30m ish on me. I still went through the mile in about 5.05 though, which is not bad on undulating course at the end of a tough session. My endurance is very very strong at the moment, although I seem to struggle a bit on the hills- and I am meant to be a mountain runner!!!!
I didnt run for my warm down as my legs were trashed, instead hitting the static bike and cross trainer with Blair and Joe, before heading off to Toby's Cavery with Henners, Tom, Blair, Harry, Joe, Jake (aka Shank) and Matt for a massive meal!
I warmed up with Blair and then Matt joined in, running around the track for a bit, then on the grass. The calves felt pretty tight and overall my legs didnt feel particuarly fast. I then did some drills and strides before starting the 15 minute effort, which was a loop around campus, starting outside the hipac, up past the Brockington Building, down a hill then onto Epinal Way, before turning left up through the campus main gate and onto another lap. I was with Henry, Frank, Nick and Tom TP for lap 1, passing through the mile in 5.04. Henners then upped the pace as he was only doing the 800m session (a 15 minute effort and 6 x 600m). For lap 2 I was with Frank, Tom and Nick. Nick started falling back at the start of lap 3, myself letting a gap form between Frank and Tom, as I was really trying to prevent lactic acid hitting me so early in the session. I backed off and finished around 40m behind them, feeling like I was right on my threshold, so a pretty good 15 minute rep.
We then had 8 minutes recovery, which I used to change from my trainers to racing flats. For the 800's I was in a group with Blair, Tom and Jake, as well as Frank for the first rep and a guy in an orange t-shirt for 3 or 4. Rep times were 2.21, 2.23, 2.21, 2.24, 2.21, 2.21. On rep 4 orange t-shirt guy absolutely died while running at the front, so the pace lagged for 80m or so. Me and Blair worked well in the last 3 reps, myself taking the pace for the first 400m, Blair taking over for the last 400m. Happy with the times considering the effort at the start of the session, and the short recovery. Actually felt stronger as the 800's progressed. Frank was looking good running 2.16's.
I then had only 3 minutes recovery rather than 4 (does a minute really make that much of a difference!?), before the 6 minute effort. Me, Frank and Blair set of together, running on the same loop as the 15 minute run. I felt good for the first 3 minutes, but the last 2 1/2 minutes I was hurting, as the other two got a gap of 30m ish on me. I still went through the mile in about 5.05 though, which is not bad on undulating course at the end of a tough session. My endurance is very very strong at the moment, although I seem to struggle a bit on the hills- and I am meant to be a mountain runner!!!!
I didnt run for my warm down as my legs were trashed, instead hitting the static bike and cross trainer with Blair and Joe, before heading off to Toby's Cavery with Henners, Tom, Blair, Harry, Joe, Jake (aka Shank) and Matt for a massive meal!