[ul]
[li]200’s, grass, straight. [/li][li]35-36sec with the wind[/li][li]37-38sec against the wind [/li][li]36sec rests [/li][li]18 x 200’s - Skipped the next Two[/li][li]8 x 200’s [/li][li]2 x 150’s [/li][/ul]
Didn’t really La+ out, more just ran out of steam, hurt chest/lungs
Sat
5km all up
2.5km time trial (i think that’s the distance?? - out on the road)
8:24
Sunday
10km jog
Dismal effort.
Havnt been for a jog in Ages - and it really shows.
Fat stores forgot how to work…
Monday
20 x 200’s on a track - but in joggers.
Except for the 1st two, they were all within +/- half a second of Goal 36sec.
Got pretty hot by 14, also didn’t have time to hit out all 30 reps - had to get to work
Wed
15 x 280’s with 1min 50sec recoverys
Then
5 x 280’s with 60sec recoverys
Got pretty good at keeping right on target time (50.40)
And even the last 5, where i droped the recovery time, i knocked off a few faster by a second and the last one was 5sec faster.
Ready to hit that with 60sec recoverys for the entire lot.
200m work - 100m jog (as above) 10 reps of 200m
38
38
39
36
36
36
36
35
36
33
Avg jog time was 38-41sec
Max HR 163
36 is my goal speed - so finally hitting rep speed.
Sat - Off
Sun -
45min of pacing out others over 280m.
For them it was Time trials, for me, it was rep speed. Felt pretty solid
Mon -
20min Jog - midday run, followed by a short cool swim.
Tue -
5 x 420m reps (on mostly cement/tarmac)
A few sharp corners also, slows things down a little.
Right after the reps, we did 1 min of exercises, eg, burpees, or squat jumps etc.
Felt pretty hard and developed a bit of La+
Been awhile since i was last on this computer…
Perhaps i need to spend some time setting up my Galaxy Note?
Wed
800’s - around a park and roads - so not Flat. - goal speed is 2;24
1st - 2;28
rest - 6;26
2nd - 2;27
rest - 6.44
3rd - 2.26
Finished - total session, 53min
Thurs
Off
Fri
a.m.
running circuits for 44min
p.m.
8km
4km run and 4km of tempo
Sat
off
Sun
1hr bike ride - with some intervals thrown in.
Weekly total 4hrs 11min
Mon
off
Tue
50min of running circuits
Wed
800’s - Same as last wed
1st - 2;26
rest - 7;20
2nd - 2;24
rest - 6;00
3rd - 1;31 (had to stop at 550 to race to toilet…)
rest - unsure - around 6-7min?
4th - 2;25
rest - 7.40
5th - 2;09 (stopped about 50m to go, back cramps and the headache i had all session was tooooo much)
rest - 8;22
6th - 2;59 (tried to pace a fellow to 3.08 - just couldn’t run that slow…)
Still been training - been very busy of late
1 - turning my Personal training studio into a little Gym
2 - Christmas and new years
ATM - am working on regaining my aerobic zone, so km volume will go up, and overall intensity will go down.
I’ll still keep 1-2 vo2max or threshold runs each week.
The extra km will consist of Hard aerobic runs. NOT long slow runs, but, long fast runs (just not going into La+ zone)
Knocked out just over 1hr on Wed (and it was hot too)
Planning on heading out for another 1hr run tonight after work.
As a side note- i reached up to 22 chin non stop chin ups just before Christmas
Cheers John
I own a Personal Training studio for the last 3yrs, thats been active for the last 10yrs. So, it’ll be purely a small scale gym. 100-200 people (hopefully)
Hornblower = cramps from heat, late lunch n long hard reps
Thurs, plan was 1hr run, heat was terrible, so walked instead
Fri am
50min of non stop running circuits, 8km
Fri pm
1hr of split runs 1km, road based, so not flat.
800m / 30sec recovery / 200m
10min of hiding from the sun…
For 3 reps.
1st = 2:25 / rec / 37
2nd = 2:20 / rec / 38 (course record over 800m)
3rd = 2:24 / rec / 38 (pace for 800m is goal pace for 10km)
Very hot day. A.m. training we all sweated like we went swimming, probably been drier swimming…
Pm hotter, so we stood around between reps trying to cool off.
Saturday
45min run
Nearly killed my brother, he was dying big time from heat. We found a tap at 30min, cooled down and resumed.
The heat has been insane. I dont mind it this year, unlike the last 10yrs where its been a Hate every summer.
Worked hard on fixing an under active thyroid, and keeping the bidies Ph levels in check.
The work has paid off, and a lot of other side effects from fixing those issues have pleasently turned up. Good side effects
Is that to
A - get drunk??
B - Help thin the thick blood? - If so, what about Treameel cream or such?
So - No, i don’t
Fri - am
50min of running circuits
Fri pm
32min of running circuits - the plan was for a solid 50min, but, geezer, the heat killed me…
Sat
Stinking hot prick of a day…
Zero training
Sun
Plan was for at least 1hr of training, gunning for 1.5hrs.
Lasted about 45min - with a pit stop after 30min for 10min just to cool down…
This is turning out to be a very hot summer
Total for the week = 4hr 15min.
Goal was for close to 6hrs
Also - Getting tired to constantly chasing sore lower legs.
New weights program for them
Calf raises
Tib Ant toe raises
Toe curls (curling a towel up with the feet)
