Bunyan Trail Session - 10x (3:30/90 sec rec)

10x (3:30/90 sec rec) =

15x (2min/1min rec)

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

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.

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

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?

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

Coaching 10

  KKS x5

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.

Coaching 9 - 2x 4 mile Cemetery Loop

Threshold paced run.

Rather disappointed to have just 5 turn up tonight; it was mentioned that we provide less information on the calendar (tongue in cheek of course). This is a good course  as you get 4 tough hills but a little respite after each one, but probably better done when its light, since the top section of cemetery hill is dark as is the early section along Park Avenue.

Date	27/10/2014
	1	2
1	7:13	7:24
2	6:45	6:49
3	7:04	7:09
4	5:53	5:48
Total	26:55	27:10

60 Mins Threshold run

30 out and 30 back

Always seems longer than it is Covered over 9 miles

30:04

4.47

6:43

6:43

30:00

4.62

6:29

6:29

Cemetery Hills

Another tough one

30 minutes of the Cemetery Hills - continuous. Then 20 min tempo run

24 1/2 hills

Certainly was a really strange session; completed the hill reps ok, but about halfway through the tempo I seemed to crash. The life went out of me and I just slowed and slowed.

Garmin page

4x 10 mins

at about 1/2 mara pace.

Took a while to get going but finished the session quite strong.

2x 20mins/3mins rec (Hillgrounds)

Coaching 5

Hillgrounds, out and back, with decent recovery.

Coaching 2

Second supervised coaching session.

This time a pre-determined 7 mile run with 6 x 2mins with 1 recovery. Did this a one complete set at 5k pace ( I think I said 10 - oops, thankfully one one picked up on it to embarrass me).

This was a bit of a softer session as most will be running the Club Champs Half-marathon on Sunday. 2 had raced the night before.

Planned the route on Mapmyrun.

Splits
1 - 5.36
2 - 5.44
3 - 5.39
4 - 5.45
5 - 6.01
6 - 5.38

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

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

3 x 10mins with 2 mins recovery

 Good session tonight - good seeing as I finished as strong as I started and only minimal back pain toward the end.

Garmin and route

It seems like the coaching committee are happy to have me on board as a coach, so.... I may have to devise some sort of tough killer session to go with some of the others.

2 out of 3......

........aint bad.

Well not tonight anyway. Always finish the session, that's what I like to do. But tonight, cutting short our 1000,800,600 off 200m (80secs) recoveries session was only good for me. Stopped just as the pace/fatigue was starting to hurt. Result - 2 hrs later and I feel fine.

1000,800,600

I've been asked if I would like to take on some coaching within the group, seeing as the group below is to reform and the club is short of top-end coaches (I think there I'm referring to coaches capable of keeping up with faster runners rather than 'top-end' being an excellent coach - over the best part of 20 years I think I can claim to have done everything wrong, at least once and, often more).

6x6.30mins with 90 secs recovery

6x6.30mins with 90 secs recovery

First proper session post London. Good to be 'back in the room'. 

The six sets were ok but the journey back to the stadium was tough and seemed never-ending. 

Shin fine, no issues. Back, ok mostly running but got sore on the slow run back - seized up for a while but ok later. We'll see in the morning. Got really cold quickly afterwards - didn't get warm (even in the car) until a hot shower sorted me out. 

Silverstone next week? hmmm.