Training Log Archive: MJM

Warm up run from Gresty's Waste up SST to Eddisbury Lodge and right turn to foot of bridle path for hill intervals. Rain stopped and sun came out. First muddy trail run of the autumn.
Feeling good - running with relaxed shoulders today.

5 x 1 min hill intervals, slow jog/ walk recovery (approx 2 min)
1. 7:47 min/km, mhr 159
2. 9:16, 115-160
3. 8:20, 116-162
4. 8:15, 116-162
5. 7:54, 120-160

Concentrating on good upright form on uphill. Walked down to protect back & knees.
Hard to maintain form for second half of last 2 intervals as legs v wobbly!
Surprised mhr was 160, thought might be higher as struggling by end, maybe legs were limiting factor?

Continued up hill ( hence high average hr) before dropping back down on SST back to Gresty's Waste.
Bit windy but lovely sunshine and no one around.

Stretches in car park - back muscles bit uncomfortable but stretching eased it off. Hot water bottle straight on back when home. OK

Delamere parkrun, Long Intervals
10 minute warm up before hand
2 min fast (Z4), 2 min recovery jog x3
2 min fast (Z4), 5 min recovery jog
2 min fast (Z4), 2 min recovery jog x3
2min fast (Z4)

Garmin couldn't find satellites so no distance/speed data until very end. HR data for all
0-2min: HR 100-173
2-4: HR to 156
4-6: HR to 166
6-8: HR to 154
8-10: HR to 167
10-12: HR to 146
12-14: HR to 168
14-19: HR to 148 after 2 mins, 145 after 5 mins
19-21: HR to 169
21-23: HR to 148
23-25: HR to 169
25-27: HR to 155 (on slope up from lake)
27-29: HR to 170 , 403m, 4:57/km (incl little hill up to SST)
29-31: HR to 150, 224m, 8:56/km
31-end: HR to 158, 66m, 20.6sec

So much for Z4! Had written HR range on hand but didn't look at it.
Garmin total says 20min in Z4 and 10:04 in Z5,
Graph shows: HR in Z4 for 50 sec-1 minute of the 2mins fast intervals and recovering back into Z4 (below 165) on recovery interval after 20/20/22/31 sec in 1st set and 35/45/44 sec for 2nd set.

Run around Upton streets checking control sites for Night Street event in November.
Aim to keep in Zone 2 - 128-136 HR.
From Garmin:
1.8k, 12min 42 sec in Z1 (9min, 1.1k of that was from start of run, rest was dip after stopping to write down telegraph numbers a few times as couldn't manage them all whilst running)
5.8k, 40min 51sec in Z2
1.7k 10:33 in Z3.

Average pace 7:19 min/km which felt slow.

Knees bit sore by end.

Bike level 3/4/3/5/3/6/3 (1min at each)
Warm up stretches
Step up & 1kg single arm shoulder press x10 per side
Backward lunges & single arm shoulder press x10 per side
Sideways lunges & shoulder press (both arms) x10 per side
Plank with alternate knee twist x10
Plank with foot by hand x10
Forward & backward lunges x10 per side
Lunge with twist & weight x 10 per side
Curl up crunchies on may x20
500m row
2x800m intervals (see next entry)

2x800m by River Weaver with 1:20 rest between
Interval 1: 4:03, 813m, 5min/km
Interval 2: 4:10, 813m, 5:08min/km
Dreadful time - couldn't decide if due to tired legs from gym or feeling tired (catching cold??) or both