Wednesday 29 June 2011

28th June - Bike

An actual cycling session!!

wheel exploded so havent been cycling much, great to get back out on the bike.

Went hard from the start.

Hamsey green, Botley, Westerham, Old Oxted, Botley, Hamsey Green, Home.

26.3 miles

85 mins (ish)

26th June - Run

Very light, easy run working on breathing through nose. 30 mins, ankle preferred uphill to down. Slightly tender at end but nothing major, pretty positive.

23rd June - Ankle Injury

Twisted ankle post running.

calcaneofibular ligament, Grade I tear.

nothing major but will put me out of running for a week or so (will miss informal 10km and prob Riddlesdown parkrun)

RICE

23rd June - Run

Hill session at Riddlesdown.

3 * short hills (p.b. of 1.41 mins
1 extension to halfway.

Total time 60 mins.

21st June - Run (Track)

Track Training with SLH

3000m w/u

800m TT (2.04 mins (very strong wind), max HR 196 bpm)
4 * 1600m @ 5.20 down to 5.15.

800m w/d

Killer session given the wind adn th starting 800m, pretty pleased with the time given the conditions.

Tuesday 21 June 2011

20th June - Run

Long Aerobic Capacity run:

Riddlesdown, Kenley, Coulsdon Common, Happy Valley, Coulsdon, Purley.

1.13 mins

Average HR 163 bpm (around 77% of max)

Doing a mas HR test tomorrow so will be more accurate with the figures.

17th June - SLH Aquathlon (New PB)

400m swim, 4km run.

Swim:
T1 and Run:
Total Time: 20.18 mins (Previous 21.00 mins)

Took it fairly easy on the swim which actually probably helped my time because kept strong throughout, backed off in last 25m to bring my HR back down.

Slightly slow transition but that was because of the shoes and the rain.

Such hard rain but wasn't cold so no problem. Hammered it for the first 1km, above sustainable pace. Droppoed back on the hill and ran hard off the top each lap. Got Brian on the first lap, caught Ben with 300m. ended up in first place by about 1 minute.

Friday 17 June 2011

16th June - Run

Hill session at Riddlesdown:

15 min w/u

3 * Hill Reps to second gate (6 min recovery - HR down to 130bpm)

2.01 mins to 1st gate, 4.21 mins to 2nd gate (HR in 180's Ave)
1.51 mins to 1st gate, 4.09 mins to 2nd gate (HR close to 190)
1.58 mins to 1st gate, 4.19 mins to 2nd gate (HR ave 190) - Pushed on to car park at 90-95%

15 min w/d

Very strong session, feeling good

Wednesday 15 June 2011

14th June - Run (Track)

SLH session at Sutton Arena

2500m w/u

3* 5 * 400m with 100m recovery (200m between sets)

69,71,72,72,72 - 71,72,72,72,72 - 72,71,70,69,68 seconds

Absolutely ruined going into the last set, thought I would only make it to ten but managed to hang on. Last 3 I could hardly get my breathing to relax at all, felt like I was breathing from the top of my lungs. Legs felt strong though.

Slightly tired glutes the following day which I guess shows that primary muscle groups were close to their limit.

Monday 13 June 2011

12th June - Run

Aerobic capacity training:

Riddlesdown, Kenley, Coulsdon Common, Happy Valley, Coulsdon, Purley, Home.

11 miles 79 minutes.

Feeling fine, kept average heart rate at 148, aiming for 150 so fine.

11th June - BWTT (New PB)

Felt that I had unfinished business fromt he week before so turned up to run a well paced hard run and get a result that I felt I deserved.

Nobody serious turned up which helped with the pacing. Went out at a pretty decent pace and just held it there making sure I ran within myself. I think I probably went out a little conservative, especially on the downhill of the first lap. Went through the timecheck in 8.13mins (7.45 mins last week). Took it fairly easy on the hill and ran hard off the top of it, really suffered to the top of the hill, opened up a little bit more on the flat but was pretty close to my maximum. For the final downhill stretch I absolutely flew and same ont he final 200m straight.

1st Place
16.31 mins (previous PB 17.00 mins)

Could def take 10 seconds on downhill in first lap and maybe another couple of seconds up the hill.

9th June - Run

Interval session with SLH on the downs.

3km w/u

6 * out and back. 1.31-1.35 mins on way out and 1.32-1.39 mins on way back.

30 second recovery at one end and 90 second at other, did a 1.05 mins hill rep for each of the breaks and so only got 25 sec recovery. Heart rate didnt drop below 180 and peaked at 195! Absolutely ruined at the end, tried to focus on good form throughout.

5km w/d

Dead.

Wednesday 8 June 2011

7th June - Run (Track)

Bantam session at the track.

2400m w/u with stretches.

8 * 1000m efforts with 200m recovery

3.16 mins - 178bpm
3.10 mins - 180bpm
3.16 mins - 181bpm
3.16 mins - 180bpm
3.17 mins - 181bpm
3.16 mins - 180bpm
3.21 mins - 181bpm
3.20 mins - 181bpm

Recoverys ranged between 1.30 mins and 2.00 mins.

Finished off with 1 min recovery and a 64 second 400m (average for 400m was 189bpm)

Working on pacing today, tailed off in the last two which I could have offset with more effort but wanted to work on consistent effort. Felt OK at the end of each rep.

Monday 6 June 2011

5th June - Long Run

out on the North Downs Way with Ben.

16 miles out and back route, 2.03 hours. Kept it nice and easy, fairly hungover!

4th June - Run

2nd session of the day after a fairly average performance at banstead woods.

hill session out the back of Warlingham, 1.54 mins to the gate, HR at 178, 1.56 mins to gate again HR at 182, 1.57 mins to next gate HR at 186, 1.57 to car park, HR at 188.

Working on lowering lactic acid production and pushing through it when I do have it.

4th June - Run (BWTT - New PB)

Thought I would give Banstead Woods park run a go after last weeks poor result.

Turned up planning on trying to run sub 16.30 mins on my own. Kevin Quinn was there and mentioned he'd pace me around for 16.30, went with him and for first 1.5km felt as if we were going too slow, breathing got pretty tight by the end of the first lap which we went through in 7.45 mins, a little fast. Hit the hill and just fell straight off the back of Kevin, pushed on but by the top of the hill there was way too much lactic acid in my legs, ran slightly easier for 2-3 mins and then once I'd flushed it out my legs I picked up the pace again.

Suffered quite a bit and came through in 16.59 I think (to be confirmed) but def faster than my 17.11 PB on this course.

I think I went a bit fast on the first lap, maybe only 15 seconds too fast, then I think I let myself get dropped too easily, Once I was off the back it was completely impossible to get my pace back up.

Wednesday 1 June 2011

31st May - Run

Run with SLH, up to the downs and around to Netherne. 7.5 miles in about an hour, legs were feeling pretty tired from the day before, hip slightly weak but think just over-tired.