Wed
1hr 12min workout - 8.5km - ran the efforts in Flats, ran the rests in joggers.
Location, Park - with a small 1.5m hill half way
Heart rate
avg - 120
Max - 167
200m - 31sec,
2min rest
200m - 29sec
active rest, 12min
600m - 1min 31 (smashed me with La+)
active rest, 18min
200m - 33sec
3min rest
200m - 33sec
6min rest
512m - 70sec (eq to 400m in 54.5sec) Absolutely drilled me with La+
warm down
Not sure how much faster i can go in Flats - esp on this parkland circuit.
I think it’s time to up the distance towards 1km reps.
3.5wks till 3km race.
Fri - PM
47min - intervals
Max Hr 165 (so, hard, but not super hard)
2 lots of 5 x 200’s with a 100m jog recovery (34sec avg - both time for effort over 200m and 100m recovery)
Sat
Off
Sun
29min of running circuits
Would have been 50+ minutes - but my inner hammy and groin cramped up doing some squats = end of session
Total for week
4 1/2hr of training
Mon
Plenty of self massage / foamrolling and stone massage
Tue
50min of running circuits (goin still preventing any speed work, more so on the right leg)
Wed
Groin/hammie mostly better - Lots of therapy on Tue afternoon
Been a very Dry and Cold week
1hr 12min training
Just under 12km
Heart rate avg - 132
Heart rate max - 172 (still cannot break that 172 barrier)
Session - 2 sets of 10 x 200’s with 100m jog recovery (like doing a broken 3km)
Goal - run at projected race pace for 3km over 200m
jog the 100m recoverys - Never stop to walk
Times were avg 34sec North - 34sec South - Last one 31sec on both sets
Recoverys were roughly 38sec
it will be my return to competition. absolutely no idea how I will go, especially in the 200. my best event is the 60, but that’s on monday when I will be back at work…
Fri - AM - Burpee challenge - It’s like doing energy wise, a 5km hard run or time trial but with exercises in it.
Last yr - I got it down to 14min 10sec
Fri, i pulled out a 13min 50sec.
Fri - Pm - Easy 25min running workout.
Helped pace out a couple of guys to PB’s over 1500m - 5min 52 and a 6min 20s. (nice and easy for me)
Sat
Off
Sunday
10km run - 39min 11sec. Very hilly course. Tried to keep the heart rate under 160- but, a few hills get is just over that (which is normal for that course) - over that course, and keeping the heart rate under control like that, it’s around a 40sec PB.
Monday -
off
Lots of foamrolling. Mentally i was feeling great in the car at lunch time, planning my afternoon training - was in the car for 1.5hrs. Once i got out of the car… Man i was stiff. Ended up doing over 1hr of therapy.
Tue
45min of
Bike, row, run.
About 3-4min each leg, keep rotating through.
There was three of us, rotating through the sets.
hmm - missed a couple of training…
Last weekend - 3km race (well, 3.15km)
1st 1km = fairly flat, just some minor rolling rises (except the slower people said they felt them…)
Next 800m is up and down a long hill
Next 500m is flat
Then up a steep bridge and off the finish
Last year, i was pushed the entire way (heart rate graph shows no letting up)
This year, i won by 300m or so, and found myself in lala land a few times (heart rate graph shows major swings up and down)
As soon as i finished, i jogged off for a warm down lap
Last yr, i had to stand around for few minutes to recover
Certainly, training has been much harder than that race - it’s good to win (1st road race win in like 13yrs??)
The next day, Monday, massive drive home (so no training)
Tue - knee feeling a little sore, so some therapy
wed - knee feeling a little sore, but felt fine during training.
10 x 300’s with 100m walk recovery
Avg 52sec 300m, with approx 75sec walk
1st 5 felt easy, next 5 got progressively harder - although the last two, i pushed to 50sec pace (but being the last two, they felt like sprints…)
Thurs - knee pretty sore - lots of foamrolling, and felt it click, felt better, but, still sore
Fri am. - knee pretty sore still. Maybe it just needs to warm up? I’ll get stuck into it today - really need an easy jog, or cycle today.
Fri pm
10x200s with walk 200m recovery.
Pretty easy stuff. Just keeping the knee safe
Sat
Off
Sun
5km race. 3rd.
Was very hot after a cold winter. Being used to running in single digit figures, the mid 20s today was burning… But its all good.
Race was max capacity at 1500 people.
The worst part was shoe lace coming undone after half a minute…
Heart rate was steady around 168 till 3k, then 170 till 4 then rose to 174, the highest reading hr in 6 months.
Mon
Start of fast speed endurance phase.
Aiming for 400, 800, 1500m at early nov marsters games.
Plus i heard of an 1500m event at similar time, potential prize $$?
About 45min session.
Didnt want to overdo the session, so just 2 x 300s. With 10min between
1st, 42.73
2nd, 41.04
Sure do double knotts, then i normally tuck the tails in also, but these laces arnt long eniugh to tuck in.
I was about 30sec off 2nd, laces made no diff there (but a lack of longer time trials did…)
I really should have came 2nd…
hehe (just remember - when you’re reading the back of my shirt, I ran a 29km a few times last summer
Tue
3 min efforts - with circuit exercises between
eg
run 200m + push ups + run 200 + sit ups + run 200 + dips + run 200 + sit ups
rest 3min
6 sets all up
50min including warm up - was a good Tempo workout
Wed,
Session = 6 x 200m
Slow jog 200m recovery between reps.
27.4
27.2
26.3
26.2
26.7
27.8
The 27 ones felt too slow, the 26 ones felt nice. The last one felt like HELL…
2min after the last, the Pain peaked… Couldnt hold my arms up…, it hurt to jog so walked, which hurt more…
Finished the session with some chin ups n push ups.
Thurs
Circuit of, run, medball slams, bike, swings, rows n dips. About 30min worth
Fri
Medball squat throw n chase x 10,
Behind head explosive throws x 10
3 x EFE
