Training Log Archive: JoshoshIn the 1 days ending Nov 17, 2019:
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Sunday Nov 17, 2019 #
9 AM
Running (Road) 15:54 3.31 km (4:49 / km)
ahr:136 max:148 shoes: Asics Gel Noosa FF2 Pink (Sept
What? No 20miler?
Down to DH to meet the guys at 0945 to get going for the Elite O Squad training.
Down to DH to meet the guys at 0945 to get going for the Elite O Squad training.
10 AM
Running (Grass) 1:10:56 13.81 km (5:08 / km) +14m 5:07 / km
ahr:143 max:176 shoes: Asics Gel Noosa FF2 Pink (Sept
Trying to be Bram Som - 10*600m with the Ireland Elite O Squad at DH
(1:48 (57/51) ; 1:50 (60/50) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:47 (60/47))
Warm up to the red door and back and then we did a 300m lap at pace to post some times. I ran 43sec. Then we added some time to the slowest and that was the pace for the first 300m of the 600s with the 2nd 300m being open season.
Originally Anton asked for 57sec first lap but after the first one he decided it was too fast so toned it back to 60sec (3:20min/km pace), nice and relaxed and easy to take care of the pacing duties. Messed up the split taking on the 2nd last rep but it was 60 at the 300, so take 2 sec from the first 300m and give it to the 2nd 300m. Just walked around during the recoveries.
Thanks @DonoreHarriers for the use of the track and facilities for the morning!
(1:48 (57/51) ; 1:50 (60/50) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:50 (60/50) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:49 (60/49) ; 1:47 (60/47))
Warm up to the red door and back and then we did a 300m lap at pace to post some times. I ran 43sec. Then we added some time to the slowest and that was the pace for the first 300m of the 600s with the 2nd 300m being open season.
Originally Anton asked for 57sec first lap but after the first one he decided it was too fast so toned it back to 60sec (3:20min/km pace), nice and relaxed and easy to take care of the pacing duties. Messed up the split taking on the 2nd last rep but it was 60 at the 300, so take 2 sec from the first 300m and give it to the 2nd 300m. Just walked around during the recoveries.
Thanks @DonoreHarriers for the use of the track and facilities for the morning!
2 PM
Running (Road) intervals 1:04:59 13.4 km (4:51 / km) +65m 4:44 / km
ahr:136 max:162 shoes: Asics Gel Noosa FF2 Pink (Sept
2*10min (3min) on the Playing Pitches Lap
Reps - 2.99km @ 3:20min/km // 3.09km @ 3:14min/km
Lap to warm up/loosen out, some running form drills. Stand tall, look forward and imagine you're holding a nut between your butt cheeks was the take home message from Anton I think?! Then 2*10min intervals (I stuck to the tarmac instead of the grass). Legs felt better on the second one than the first one and good once I got rolling.
Reps - 2.99km @ 3:20min/km // 3.09km @ 3:14min/km
Lap to warm up/loosen out, some running form drills. Stand tall, look forward and imagine you're holding a nut between your butt cheeks was the take home message from Anton I think?! Then 2*10min intervals (I stuck to the tarmac instead of the grass). Legs felt better on the second one than the first one and good once I got rolling.
4 PM
Running (Road) 30:47 5.58 km (5:31 / km) +77m 5:09 / km
ahr:145 max:161 shoes: Asics Gel Noosa FF2 Pink (Sept
Home via Aldi! Chocolate puddings, raspberries and cream for dessert tonight after a hard days work! Anton’s orders.....kind of....indirectly....but I knew what he meant :D Ended up over 22miles for the day after all