Training Log Archive: MercIn the 7 days ending Oct 9, 2010:
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Saturday Oct 9, 2010 #
10 AM
Running warm up/down (Warm up and Drills) 30:00 [2] 2.5 mi (12:00 / mi)
Warm up to Endcliffe park, 1 lap, some drills, strides and various fitness tests:
Standing long jump/3 strides and jump
30m sprint - 4.79
1min pressups - 40
Bit of fun doing all of the tests - grass a bit damp unfortunately but hopefully that'll mean big improvements next time!
Standing long jump/3 strides and jump
30m sprint - 4.79
1min pressups - 40
Bit of fun doing all of the tests - grass a bit damp unfortunately but hopefully that'll mean big improvements next time!
Running tempo 46:00 [4] 6.5 mi (7:05 / mi)
Threshold mile efforts (6x1mile [2min]) 2.5 laps of Endcliffe Park
Not done this kind of session before so unsure what pace was best. I reckoned on mid 170s for hr and on the road about 5.30-5.45 m/mile. Probably ran the first 2 reps a bit hard but was good to get into my running. After that I found my heart rate came down a bit as I settled into consistent 5.40-5.50 min for the efforts.
Will look to include more of this threshold training. It'll be good to get some physiological testing done to put down some more accurate heart rate zones. That being said, I don't think its essential to rely on the HRM, I ran most of the session on "feel" with the HRM just for confirmation - my aim was just for consistent, comfortable running, always in control of form and breathing.
Not done this kind of session before so unsure what pace was best. I reckoned on mid 170s for hr and on the road about 5.30-5.45 m/mile. Probably ran the first 2 reps a bit hard but was good to get into my running. After that I found my heart rate came down a bit as I settled into consistent 5.40-5.50 min for the efforts.
Will look to include more of this threshold training. It'll be good to get some physiological testing done to put down some more accurate heart rate zones. That being said, I don't think its essential to rely on the HRM, I ran most of the session on "feel" with the HRM just for confirmation - my aim was just for consistent, comfortable running, always in control of form and breathing.
Running 15:00 [3] 1.5 mi (10:00 / mi)
warm down back to Hallam
3 PM
Strength and Conditioning 40:00 [3]
Tough circuits session in Hallam gymnasium especially after that maximum effort with the press ups this morning!
Friday Oct 8, 2010 #
8 AM
Running 38:00 [3] 5.0 mi (7:36 / mi)
Slow run round Shotover - legs feeling really drained. Not usually this bad on a Friday run but probably due to a combination of things. Perhaps new drills and some weights I did last night
2 PM
Cycling 53:00 [2]
The sun was shining and today is the last (week)day of my holiday, so it would have been rude not to go out for a cheeky spin.
Hills feel like a piece of piss since the Tourmalet
Hills feel like a piece of piss since the Tourmalet
Thursday Oct 7, 2010 #
3 PM
Running warm up/down 10 [2] 1.5 mi (7 / mi)
Kidneys
Running tempo 10:00 [4] 1.75 mi (5:43 / mi)
Steady tempo, feeling relaxed in the legs but a bit rough in the belly, trying to drink too much water this afternoon probably
5.43 miles is too slow! pacing this kind of thing is always difficult and I think running on "feel" ok, but will need a HRM next time. I think my threshold pace should be about 5.30 miles
5.43 miles is too slow! pacing this kind of thing is always difficult and I think running on "feel" ok, but will need a HRM next time. I think my threshold pace should be about 5.30 miles
Running warm up/down 15:00 [3]
Drills and strides including a new foray into hurdles drills - I am so malcoordinated
4 PM
Track intervals 20:00 [5] 3.0 mi (6:40 / mi)
10*400m [60s]
Met up with Jonny for the session, good to see him out on the track again. Did the first one on my own and led the first few before we started alternating. Though 68s whole be a good target, in the ran between 68 and 70 but the short recovery/previous tempo began to bite and I blew at 250m on rep 8. Aiming for relaxed fast paced running so no point struggling on in 72s or slower. We jogged 300m then got the last 2 done, Jonny absolutely boshing the last rep in sub 61.
Times:
68.6, 70.1, 68.8, 68.0, 70.0, 69.6, 69.7, ~74, 69.0, 65.7
Will talk to Mike about this but might consider increasing the recovery a little to 75s for a few weeks
Met up with Jonny for the session, good to see him out on the track again. Did the first one on my own and led the first few before we started alternating. Though 68s whole be a good target, in the ran between 68 and 70 but the short recovery/previous tempo began to bite and I blew at 250m on rep 8. Aiming for relaxed fast paced running so no point struggling on in 72s or slower. We jogged 300m then got the last 2 done, Jonny absolutely boshing the last rep in sub 61.
Times:
68.6, 70.1, 68.8, 68.0, 70.0, 69.6, 69.7, ~74, 69.0, 65.7
Will talk to Mike about this but might consider increasing the recovery a little to 75s for a few weeks
Track warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
8 PM
Strength and Conditioning 10:00 [2]
some half squats and bent over rows
Wednesday Oct 6, 2010 #
6 PM
Running 52:00 [3] 8.0 mi (6:30 / mi)
Churchill hospital, south parks etc. gate still shut to Messapotami
Tuesday Oct 5, 2010 #
8 AM
Running intervals 22:00 [5] 3.0 mi (7:20 / mi)
6*2min [2]
"easy" session to kick off the winter, not much quantity, generous recovery, shortish reps - so I ran pretty hard and made it tough. But is that the "purpose of the workout"? I'm not sure...
http://www.flotrack.org/videos/coverage/view_video...
"easy" session to kick off the winter, not much quantity, generous recovery, shortish reps - so I ran pretty hard and made it tough. But is that the "purpose of the workout"? I'm not sure...
http://www.flotrack.org/videos/coverage/view_video...
Running 15:00 [2] 2.0 mi (7:30 / mi)
warm up jogging and drills
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
5 PM
Strength and Conditioning 20:00 [2]
Kicking off some regular strength and conditioning at home for the winter. Its going to be tough making it to the gym with finals revision so hopefully this'll do the job
Monday Oct 4, 2010 #
8 AM
Running 36:00 [2] 5.0 mi (7:12 / mi)
Easy morning run around Shotover
6 PM
Running 52:00 [3] 7.5 mi (6:56 / mi)
OXSRAD, started with Rach, then split after 20mins. Legs alright though calves a bit tight