What Training Have You Done Today???

[old] ranger · Post by **[old] ranger** » December 29th, 2004, 10:38 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (John Rupp @ Dec 28 2004, 01:42 PM)</td></tr><tr><td class='quote'>Rich, That is similar to one of my favorite sessions. How long/far did you usually go in between the short breaks? </td></tr></table> John-- Not that far. A little over a minute or so? I didn't keep track. When I start completely recovered (e.g., 110 bpm or so), I can usually go 500m at about race pace (1:36) before I hit my anaerobic threshold. This is the first time I have tried fartleks within the UT1 training band (for me, 153-169 bpm), i.e., with not much rest. I suppose these fartleks verge on Hywell workouts (repeat 1:20s at race pace with short rest). ranger

[old] Xavier · Post by **[old] Xavier** » December 29th, 2004, 11:18 am

4x2k, 4min rest 6:58.2 / 1:44.6 / 27spm / avHR163 6:57.8 / 1:44.5 / 27spm / avHR169 6:57.8 / 1:44.4 / 27spm / avHR170 6:52.7 / 1:43.2 / 28spm / avHR171 Very happy with these - it's a session PB, and the first time I've got them all sub 7. I think the last one (6:52.7) would be one of the fastest 2ks out of our college 1st VIII at uni, so that's good to know too. Xav

[old] Rocket Roy · Post by **[old] Rocket Roy** » December 29th, 2004, 11:53 am

Excellent session Xav, especially for a lwt!! Have had a chesty cough for a couple of days now. I couldn't get out of bed to go to the gym today. So this afternoon I tried to do a session on the erg at home. I set 2 hours on the monitor, but had to stop after just 7k, totally shelled, nothing there. Must be ill...

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 29th, 2004, 11:54 am

Great session Xav, great last one You should try 3x2K all sub 6:50 next. For me today 8000m at 600m slow 400m fast, not checked yet but averaged around 1:33-1:34 for the fast bits. Then 5000m at 24spm cool down. Total of 15K today. Sir Pirate

[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