wc 25/08/14

August Roundup

Uneventful month. No races but still 140 miles for the month with 17 sessions.

• 1188 for the year so far.

Cycling

• 4 sessions
• 29.7 miles
• This was 2 days cycling to work - need to keep doing this.
• Year to date - 193

Active rest week

Rather than not go running at all I thought I'd have a week of active  rest. 3 sessions of relatively easy running; 2 on a camping trip to Cambridge and a 10 mile run from home. Mixed in with a couple of days decent walking there's still been a fair bit of training. No club session though is a rest in itself.

18 for the week.

2x 20mins/3mins rec (Hillgrounds)

Coaching 5

Hillgrounds, out and back, with decent recovery.

10x 3 mins with 90 secs recovery

Not so much the session  that made it tough,  but  long warm up/cool down  turned  this one into  a 12 mile plus session.

Didn't  feel that great for most of tonight either.  Not eating well for much of the day,  then a sports drink just before made me feel quite empty and jelly-legged.

3x (3x500) 1 min/100m recovery and 1 (5x300) 45secs/in-field recovery

Coaching 4


Complicated track session to explain, however, this is as tough as any; fast and furious with good recoveries (which are needed).
VO2 Max

•  3x (3x500)
• 1:41.9
• 1:44.3
• 1:45.2
•  
• 1:42.3
• 1:43.3
• 1:41.0
•  
• 144.1
• 143.9
• 1:42.0

• 1x (5x300)
• 59.0
• 59.5
• 59.8
• 58.7
• 58.6

Bromham Park Hills

Good grief! another hill session this week. This time one of Kev's golden nuggets.
4x short loop
3x longer
2x longer
2x longest

I think it might be harder than Pete's loop.

Pete's Loop

Dunno who Pete is, but he is a club legend (I've only been a member for almost 3 years), but his legacy of a few loops around Bedford Park and the cemetery (with a couple of sympathetic modifications by the equally legendary Anna), are always met with the usual groans of 'delight'.

A tough session usually still with me the next day.

Pete's Loop

July Roundup

Races

• Doug Anderson 5k - 18:11