Jog On...

01/10/12 - House Move 02/10/12 - House Move 02/10/12 - Rest Day 03/10/12 - Free Run New shoes so I used this to break them in. There new off road shoes (Salomon Speedcross 3), I really wanted a high colour pair but all I could find in my size were borring black so I just went with them. As I only had 30 minutes today to run, I got a hardish session in, I put the treadmill on incline 12% and ran at a 8 minute mile pace. I did this for 10 minutes on 10 minutes flat and then the final 10 minutes at 12% incline again. I'm not sure if this was a good idea doing such an intense session, but my legs felt nice and strong. I was beating everything the treadmill was throwing at me, I really enjoyed the session and I think I'll start adding cheeky inclines into the run sessions over the winter went I cant get out in the mud. On another plus note, my shoes fit like a glove! Roll on Saturdays race, I'm sure they wont be this clean for long. Session Details Duration 0...

They still haven't fixed that fan and im working to hard not to have a fan! (and I dont mean fan base) I mean a cooling fan! I keep on pushing myself at these session and I can feel my legs are starting to feel the benefits, I need to make sure I keep up this intensity. I know im not at the class next week as im on holiday at Centerparks but I'm taking the bike so I'll have to get some workouts on that while im away so I dont loose out at the next class. This was the hardest session as in gears on the bike, we found ourselves at gear 20 for 30 second intervals, and we had to keep the RPM at 65 plus... That was a killer! Todays session Duration 00 45 00 Distance 21 miles

Its my last hard club run before my half marathon (endurance Life) so I wanted to give this everything and the tri coach told me that my recovery periods in this session had to be at 10km race pace, and the the intense periods had to be at 5km race pace.... i knew my lungs were going to hurt after this session. The set was: 10 x 2min 95% 1 min 90% I was averaging over a quarter of a mile for each 2 minute speed interval and I did work hard I felt it in my legs and lungs after the session. I kept my heart rate over 175 beats per minute and these sessions I tend not to go over 166 beats per minute but I wanted to work hard in this one at the stats dont lie. Todays Session Duration 00 53 06 Distance 5.15 miles Calories 699 Average HR 175 BPM Max HR 185 BPM Average Pace 7.19 Best Pace 5.59