8 Steps and 4 Hills

-
Who does a warm up on hills.. we do! After our streching and light jogging we started the session with some hill sprints 15 seconds up hill and and then back down.. we did this 8 reps then then the proper session started.

The session was a tough one, 8 x 2 mins 95%, 2 mins 80 Recovery jog, It was really important that it was a jog for this session and not a half walk, half jog like past session and I completed this task from the coach.

I kept the same pace throughout the whole session, which was my main aim, I managed to clock over 0.30 in each 2 minute 95% session, which is great pacing (about 7 minute mile pace). There was a slight breeze running one way in the session which definitely effected my speed, but it I didnt mind as it keep me cool.

I got into my training zone each time and the graph shows that after the intense 2 minutes my heart rate recovers pretty quickly which was great as I could give it all in my 2 minute 95% sets. In this session I managed to total my furthest distance to date, over 5 miles, this has definitely been a week for personal bests.


No snakes this week but I did use Orbana again before the session and it is a really good product, something I would recommend to any athlete, its easy to drink and definitely works, so give it a try http://www.orbana.com/


Todays session

Duration 01 02 10
Distance 5.38 miles
Calories 709
Average HR 159BPM
Max HR 176BPM
Average Pace 7.37
Best Pace 4.40

Comments

Post a Comment

Popular posts from this blog

Day 31 - The End Of Janothon, The Start Of Something Else...

-
Image
Well we have been all looking forward to this day, and here it is! Congrats to all people who have completed Janothon. Mondays are the elite group session, while I was driving down the car phone went off, the bloke that arranges the training cant make it plus another 2 of the group aren't attending tonight as they are stuck in work so the suggested session was 7 x 1km, I was not looking forward to that as the 2 young lads where probably going to be there and leave me behind. When I got there my assumption was correct it was just me and the 2 fastest lads of the group. When I suggested the 7 x 1km session they looked at me and said "I'm not doing that!" lets just go for a run. I was over the moon they said no to the speed work! Its been 30 days hard training and I didn't want that on my last day of Janothon. We did a run what is called around Europe, Its a route that takes us up hill to the top of the mumbles in Swansea when we get to the half way...
Read more

Lovely Lake Laps.. Hippo Like...

-
Image
I missed out last week on the lake swim and I understand it was a good one to miss, it was cold, dark and the lake even had waves. Todays session couldn't be more different, the lake was really flat, mill pond like and idea swimming conditions. The set was kept simple, 2 laps of the lake and as the lake was nice and flat I was happy with that, I thought that this set was going to be easy. Well how wrong was I.. The first lap went fine, I went off with the faster group and kept on there feet all the way around, which I was really happy with. I'm getting better with my swimming and im already looking to up the distance in my events, and 1500 meters doesn't look that daunting any more. We swam a wider lap in the session, so the spotters could follow us if we came into trouble, but I kept seeing the bottom which gave me the spooks so I kept going into the deeper part of the lake so I wasn't too scared... I sound like a right softy... But I have visions of someone or ...
Read more

Day 23 - 1st Race Day

-
The morning came far to early this morning and before I knew it I was up, dressed and ready for my 1st race for my new triathlon club. It was the final meet of the cross country season, 5 mile track around the reservoir and back home. This is my first competitive event since I played rugby to a high standard about 10 years ago. I do have a competitive streak in me so I was going to give it my all. I had to register when I arrived at the event it felt funny, going to a table in the corner, saying my name and running for a club.. me... running for a club. It was only £4 (it could have been £2 if I was registered with Wales Athletics) but I didn't mind paying it for my first turn out for Celtic Tri. There was a good turn out from the club but I was the only one without a team vest :( 11am on the dot the starter got the race off and away I went. I went out pretty quick but I was coping with it, I knew I could go out quick as it was only 5 miles. I averaged a 7.11 minute mile and I fe...
Read more