Jog On...

This was a tri club session and it was a5km time trial run to see how we are progressing for the cross country league over the winter. Standard warm up and off we went to the time trial, I decided to sit at the front on my own and lead and after the first lap I didn't see anyone, I knew I had gone out a little to fast but its only 5km so I knew I could go out quick it was just to see how long I could hold on for. When I hit the half way marker I was overtaken by one of the group I saw him kick on and I tried my best to stay with him but he was just to strong and the gap grew to about 20 yards and it stayed at that. I could see the end and I could feel another runner breathing down my neck, I tried to push on but he stayed with me and pipped me to the finish line. I clocked in a 00 21 21 5km time - I want to do under 00 20 00 so I've got a bit of work to do. I really enjoyed the session and its good marker point so I measure were I am in a few weeks. I know my heart rate...

This is my final session with Celtic Tri before race day on Sunday, I didn't want to miss this session as I really enjoy them. We did the normal warm up session and work on our explosive muscle groups in our legs with some sprints, and some drills to work on our calf muscles. The session was 6 x 3 mins 80% 2 mins 70% (Recovery) - The percentages were low due to the tapering. I definitely took the foot off the gas for this session and at eh end of the session I had plenty left in the tank which was great as normally im nearly maxed out. After doing some light jogging and stretches we do some explosive work, which involved sprints im really happy that I still have my sprinting left in my legs and in the drill at this session you have 6 seconds to get up as far as you can up a hill on the roadside, the only bad thing is if there is only a small group the further you go the less time you have to recover and get back down the bottom before its your go again. As this was a light ses...