What Training Have You Done Today???

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » December 29th, 2004, 1:15 pm

Todays session for me: 1k warm up 10 x 1500 with 1 min recovery - avg 1.45.2 - 30 spm 1k warm down

[old] leestevens72 · Post by **[old] leestevens72** » December 29th, 2004, 1:19 pm

Am trying to get some metres in before going on hols so went for a 60 mins session today 16029m 1:52:3 26spm....nice (PB!)

[old] NavigationHazard · Post by **[old] NavigationHazard** » December 29th, 2004, 1:25 pm

Nick, was that 10 x 1500m at 1:45/500 pace (5:15 elapsed), or did you mean 10 x 500m?

[old] Sonic · Post by **[old] Sonic** » December 29th, 2004, 1:30 pm

Xav well done really good sess. Lee how much did you pb by? Roy.. hope you feel better soon. Htt 18k for today I set out AM ..to do a easy 60min paddle lasted 20 mins @1.56 bloody knee PM 5k 1.47.8 still felt it in knee but was surprised as i did'nt set out for a sub 18. total ks 13k Sonic

[old] Paul Smith · Post by **[old] Paul Smith** » December 29th, 2004, 1:52 pm

Great job on the 60min PB there Lee was this the first time over 16K? Well done! Agree with the others Xav great set of 2K's ! NavHaz I'm sure Nick typed his workout correctly. Hey Roy give yourself chance to get better, setting off for a 2hr erg would hardly be the prescription from many docs I think Nice 5k considering the knee Sonic, careful tho! 10K for me today Strapless 19/20spm 38:43.7, steady away.

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » December 29th, 2004, 2:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (NavigationHazard @ Dec 29 2004, 05:25 PM)</td></tr><tr><td class='quote'>Nick, was that 10 x 1500m at 1:45/500 pace (5:15 elapsed), or did you mean 10 x 500m? </td></tr></table> Yes, it is 10 x 1500 @ 1.45/500. (about 10k pace) Great middle distance session, mentally hard though, always want to stop after 5 or 6 reps.

[old] toddler · Post by **[old] toddler** » December 29th, 2004, 3:33 pm

Great 2k intervals Xav Nice finish!! S Pirate, Great fast bits & great metres Well done!! Nick, Nice interval session!! Lee Stevens, Congrats on your P.B & breaking 16k Good work HTT & Sonic Nice low rated sesssion Paul. For me today a Half Marathon inspired by Aunty Caroles poorly leg P.B by 21.6 seconds Old time 75.34.7 New time 75.13.1 This was done @ 27spm 1.47.0 ave splits Started off quite fast in toddlek fashion pulling 100m @1.40ish & 900m @1.49ish with 10k to go I was averaging 1.46.6 splits but couldn't sustain this & had to go back to conventional style and just put a little burst in when I could. Last 500m I was on 1.47.1 so I dug in and managed to get it back down to 1.47.0. Still well chuffed with the result and hope it cheered poor old Aunty Carole up Followed by 5000m @25spm 1.56.0 best split 1.31.1@42spm Total for day 26097 metres Toddy

[old] Paul Smith · Post by **[old] Paul Smith** » December 29th, 2004, 3:46 pm

Stunning Toddy! <img src='http://www.click-smilies.de/sammlung030 ... ey-003.gif' border='0' alt='user posted image' /> Awesome effort, do you feel you went 'too' quick on the first half or are you happy with this fly and 'almost' die approach? Great Job!

[old] Sonic · Post by **[old] Sonic** » December 29th, 2004, 3:47 pm

Cheers Paul. Good 10k is that a pb (strapless and spm) Toddy Well Done Fella , nice pb sub 75 the target . Mine is sub 79 sub time before the rankings Sonic

[old] Xavier · Post by **[old] Xavier** » December 29th, 2004, 3:49 pm

Phil, Roy, Wullie, Paul, Grahame - cheers. Phil - It's a session that I do periodically (along with my 3x5k), so will probably keep it as a 4x2k. I suppose an eventual target will be to get them all 6:50, but I think it will take 2 more goes to do that. Normally only do it once a month or so. Last time I averaged: 1:46.9, 1:46.8, 1:46.6, 1:45.2, (on 27/11/04) so a nice chunk off. Also, when I did a 4x2k over a year ago, the week before BIRC, I wasn't as fast as that, and yet pulled 6:32.0 (at 93-95kg!). Here's hoping to a <6:30 at WIRC. Xav

[old] Xavier · Post by **[old] Xavier** » December 29th, 2004, 3:50 pm

And nice one on the HM Grahame. Xav

[old] Paul Smith · Post by **[old] Paul Smith** » December 29th, 2004, 3:58 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sonic @ Dec 29 2004, 02:47 PM)</td></tr><tr><td class='quote'>Cheers Paul. Good 10k is that a pb (strapless and spm)  </td></tr></table> Hi Sonic, no it was a fairly steady row, still coming down from my 60min PB a couple of days ago. Looking back I've done 10K strapless @ 17spm in 1:55.7 pace but that was on the lowest drag I could get (93). Earlier this month I held 1:52.1 for 50min strapless @ 20spm so my PB is probably in there somewhere. Cheers

[old] SteveV · Post by **[old] SteveV** » December 29th, 2004, 4:30 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Xavier @ Dec 29 2004, 02:49 PM)</td></tr><tr><td class='quote'>Here's hoping to a <6:30 at WIRC. Xav </td></tr></table> Me too Nice 4x2km session Xav

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 29th, 2004, 4:30 pm

Great HM Toddy. I knew you could go faster than the last PB, as you were talking to me and Roy for the first 12K of it and only got down to it in the last 9K. Sir Pirate

[old] John Rupp · Post by **[old] John Rupp** » December 29th, 2004, 5:55 pm

I'm still doing 2:24 pace for just over 2 hours each morning, at 61 df and 27-28 spm. This is fine, though I'm starting to get a bit antsy for pace work.