Training Log Archive: fins

straight line 13.3k

Harvester Relay - last leg (leg 7)
Team: Seamus, Roger, Nigel, John Worth, Tim Must, Tim Seddon, me.

Mini mass start at 07:30, although out leg 6 runner was well on his way.

Most people messed up number 1 and I was one of the first to recover. Next few with John Embrey/Dave Currie but they both seemed quite fast, so I assumed they'd be off and away. Then John messed up and Dave got away a bit, although I saw him a few legs later - along with Alan Velecky, who'd started about a minute before all of us. Kept seeing Dave and Alan around and about, although I was mostly on my own on the actual legs.

I came through the spectator not far down on Alan (he was just in sight), but then we had different gaffles because I didn't see him again for a while. Saw no-one except squaddies through the urban section, and then saw Alan again on the run-in. I assumed Dave had finished, but he hadn't :)

SO hot - hot for 2pm, let alone 8am. Ugh. Really enjoyed it though - I felt in control (mostly - there were a few hiccups) and was running fairly well I think.

C • Nice 4

Very gentle jog with Scott around the estate. Found some pull-up bars and I can get my arms to about 90 degrees but no further :(

Perhaps I should do this once a week and see how I progress...

First ever cycle home from work, unplanned - I'd planned to cycle from home but thought this might be nicer, as I'd recently realised that my cycles from work up Cumnor hill and beyond get me almost halfway home.

Pissing with rain. Cumnor Hill - Wootton - Sandleigh - Whitecross - Abingdon - Culham - Appleford - Ladygrove via the cycle path across the fields. Finished on such a high! But next time I'd definitely go high vis, and preferably not in rush hour as there were a lot of cars queuing behind me at times.

Didn't have my Garmin, but it was about 56 minutes including all stops, plus what seemed like an age stopped at a traffic-light-controlled bridge between Culham and Appleford.

With Ben and Jon.

One of my favourite sessions - 3 x (3, 2, 1) with 60s jog down recovery.

First time I've tried a sort of structured progression run. Lots of learning points!

Aiming for [actual time]

1km at 6:00m/k [05:50]
1km at 5:30m/k [05:25]
1km at 5:00m/k [05:05]
1km at 4:30m/k [04:59]
1km at 4:00m/k [04:14]
1km at 4:00m/k [04:07]

> do it on a track, or at least a flat non-road - like over the fields behind the superstores - NOT on the road to Wytham like today (too many distractions, dangerous bends, undulations, that bit after Wytham where you have to go on the boardwalk...)
> don't start so slow - just warm up first and then start from maybe 5:30
> go down in 15s intervals - 5:30, 5:15, 5:00, 4:45, 4:30, 4:15, 4:00.

C • progression 3