Coach Paul

First session taken tonight. 6 x 6 1/2 mins with 90 secs recovery.

Quite a tough one not to be underestimated. I couldn't run it at 5k pace but did manage just under 10k. Out and back along Willington track. We were treated to a downpour for the last mile.

Garmin says

20 x 45 secs with 1 min jog recovery

Garmin link here

Not a track session but on the grass at Hillgrounds Park (flat-ish)

1 - 5.32m/m
2 - 5.51
3 - 5.27
4 - 5.25
5 - 5.29
6 - 5.34
7 - 5.29
8 - 5.13
9 -  5.35
10 - 5.24
11 - 5.27
12 - 5.11
13 - 5.31
14 - 5.12
15 - 5.23
16 - 5.14
17 - 5.27
18 - 5.09
19 - 5.12
20 - 5.05

From Faux Bondarenko to Full Bondarenko

In just a few weeks the back has fully mended itself; the last time we did this session I managed just 2 of 5 reps. Tonight we were treated to 6. Came off the track thinking I could have done another one!

Splits to follow

2x2, 2x3, 2x4, 2x5, 2x6 mins

2x2, 2x3, 2x4, 2x5, 2x6 mins - with 1 min recovery on the 2and 3; 2mins on 4, 5 & 6 mins.

A really tough progressive session made harder on a hilly route - I haven't done this session before, nor the route.

Wilden Loop, 23456

Weekly roundup - wc 02/06/14

First weekly roundup. Not going to do one every week but just when there significant runs or milestones.
So...

This week -  7 sessions in 4:53 hrs

Running

35.6 miles - 4 runs; 4:06.45 hrs at 6.56 m/m avg (82 miles up for most in 1 year)

Mon - 8.3 including one mile (Avenue RD, going  west) at 5.46m/m
Weds - club, 7x1k
Sat - 5.4, Northampton parkrun. A parkrun pb in 18:28
Sun - Greenway 13 in 1:34.07 a course record

Cycling

14.2 miles - 2 rides; 46:19 mins; 3:16m/m or 18.33mph avg.

Mon - 4.56 miles
Thurs -  Turbo9.6 miles in 30.05 mins

parkrun - Northampton

30th parkrun - 2nd in 2014.

6th at Northampton

 8th position today and 1st V45-49

18:28 

Good run today; didn't much feel like it after a heavy 'birthday meal' last night. A parkrun PBbeating my previous by 7 seconds, also at Northampton. I guess Northampton is slightly quicker than Bedford.

Northampton parkrun - 110

7 x 1k

Tonights session was from Bromham. 7 x 1k in 5 min turnaround.

7 x 1k Garmin

     Pace  Time
1- 5:54 - 3:36
2- 5:41 - 3:27
3- 5:50 - 3:31
4- 5:54 - 3:36
5- 5:55 - 3:40
6- 5:46 - 3:29
7- 5:51 - 3:41