The downside was that I missed the Wolverton 5; a Saturday race that I'd done for the past two years and was looking forward to again. Never mind, always next year.
Sunday 30 November 2014
Quick Roundup wc 24/11/14
Not much going on this week. Trying to give the legs a bit of a rest. I could ride to work Friday so that was out and a weekend at Lauren's offered the chance to leave my kit at home - which I did. However, still two decent sessions - one on the track. Good recovery from these too.
The downside was that I missed the Wolverton 5; a Saturday race that I'd done for the past two years and was looking forward to again. Never mind, always next year.
The downside was that I missed the Wolverton 5; a Saturday race that I'd done for the past two years and was looking forward to again. Never mind, always next year.
Wednesday 26 November 2014
6x 1000m Track session
Track session - Coached.
| Date | 26/11/2014 | ||
| 6x | 1000m | 200m Recovery | 1000 pace (m/m) |
| 1 | 3:47.4 | 1:15 | 6:06 |
| 2 | 3:44.5 | 1:20 | 6:01 |
| 3 | 3:45.3 | 1:18 | 6:03 |
| 4 | 3:42.1 | 1:20 | 5:57 |
| 5 | 3:40.4 | 1:25 | 5:55 |
| 6 | 3:39.5 | - | 5:53 |
| Total | 22:19.2 | ||
| Average | 3:43.2 | 5:59 |
Monday 24 November 2014
2x 4 mile Cemetery Loop
Just a bit of a Garmin fail tonight as it recorded the first loop and the first mile of the second, I must have caught the buttons - so I'm hoping I can use Andy's stats to complete (done and adjusted to suit my run).
Threshold paced run.
I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.
Threshold paced run.
I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.
| Date | 24/11/2014 | |
| 1 | 2 | |
| 1 | 7:12 | 6:59 |
| 2 | 6:28 | 6:29 |
| 3 | 6:56 | 7:02 |
| 4 | 5:36 | 5:23 |
| Total | 26:12 | 25:53 |
Sunday 23 November 2014
Quick Roundup wc 17/11/14
Another good week. A mix of riding and running.
Two good club sessions; 33 minutes of cemetery hills and tempo meant a recovery-type ride on Tuesday, although that was at a reasonable pace for a dark ride.
Wednesdays club run with 65 minutes of tempo required an easy 4 miles on Thursday.
Nice to return to the Friday commute. the ride in is harmless enough but it would be nice to find a safer route home - especially riding in the dark. I think I might try the MTB down to the Embankment and through Irchester Country Park.
Saturdays run was a bit of 'bonus-quality' three sub-6:45 minute miles within the 10.
Two good club sessions; 33 minutes of cemetery hills and tempo meant a recovery-type ride on Tuesday, although that was at a reasonable pace for a dark ride.
Wednesdays club run with 65 minutes of tempo required an easy 4 miles on Thursday.
Nice to return to the Friday commute. the ride in is harmless enough but it would be nice to find a safer route home - especially riding in the dark. I think I might try the MTB down to the Embankment and through Irchester Country Park.
Saturdays run was a bit of 'bonus-quality' three sub-6:45 minute miles within the 10.
Wednesday 19 November 2014
65 Min Threshold run (33 out , 32 back)
Over 10 miles at a decent pace. Flagged a little at the end, although I think this was more due to Mondays session rather than being unfit.
| 6:54 |
| 6:55 |
| 6:50 |
| 6:43 |
| 6:49 |
| 6:40 |
| 6:42 |
| 6:46 |
| 7:15 |
| 6:45 |
Monday 17 November 2014
Cemetery Hills...again
Another edition of the hill session last run here . But tonight we treated ourselves to 33 minutes, and then off for 20 minutes tempo run.
Felt much better this time and , surprisingly, quite refreshed at the end.
When's the next one?
Felt much better this time and , surprisingly, quite refreshed at the end.
When's the next one?
Sunday 16 November 2014
Quick Roundup wc 10/11/14
Average week with 4 sessions, Wednesday's track, as with all track sessions was good quality although I just couldn't hit the targets. Nice to run the day after as a recovery. Saturday was a little bit of a bonus run as I wouldn't normally do that sort of thing. Bailed out Sunday because I couldn't be bothered. Oh well...Cemetery hills again tomorrow - thank goodness for the rest today.
Thursday 13 November 2014
Track - 3x 1600, 3x 1000, 3x 400
Another toughie on the track, couldn't quite hit the targets, especially the faster ones.
Target times.
| Time | |||
| Target | Actual | Difference | |
| 1600 | |||
| 6:20 | 6:18 | 2.0 | |
| 6:20 | 6:25 | -5.0 | |
| 6:20 | 6:24 | -4.0 | |
| Total | 19:00 | 19:07 | -7.0 |
| 1000 | |||
| 3:37 | 3:45 | -8.0 | |
| 3:37 | 3:42 | -5.0 | |
| 3:37 | 3:41 | -4.0 | |
| Total | 10:51 | 11:08 | -17.0 |
| 400 | |||
| 1:20 | 1:27 | -7.0 | |
| 1:20 | 1:27 | -7.0 | |
| 1:20 | 1:25 | -5.0 | |
| Total | 4:00 | 4:19 | -19.0 |
Sunday 9 November 2014
Quick Roundup wc 03/11/14
Missed riding to work on Friday, haven't done it yet when the journey home is dark. I had planned to go in on the MTB and come back through Ditchford Lakes at Irthlingborough, along the new Greenway, but since it was raining quite hard in the morning it didn't seem worth it.
Monday 3 November 2014
Coaching 10
KKS x5
Affectionately named Kev's Killer Session (or aptly named).
5x 1.6miles at just over half marathon pace - includes a long upward run. With 2 mins recovery.
And that's all 10 supervised sessions completed.
Affectionately named Kev's Killer Session (or aptly named).
| Date | 03/11/2014 | ||
| 5x | 1 loop (1.6m) | 2 mins recovery | Pace (m/m) |
| 1 | 10:24 | 2:00 | 6:30 |
| 2 | 10:08 | 2:00 | 6:20 |
| 3 | 10:13 | 2:00 | 6:23 |
| 4 | 10:16 | 2:00 | 6:25 |
| 5 | 10:18 | 2:00 | 6:26 |
| Total | 51:19 | ||
| Average | 10:16 | 6:25 |
5x 1.6miles at just over half marathon pace - includes a long upward run. With 2 mins recovery.
And that's all 10 supervised sessions completed.
Sunday 2 November 2014
Quick Roundup wc 27/10/14
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