Bondarenko x6 - The king of the long distance track session

Got the figures a bit wrong before hand tonight, but still it was run more for consistencey than anything else.

6 sets is a tough one.

Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	92.8	103.7	63.1	79.5	38.5	54.9	19.6	28.0
2	93.0	103.7	62.1	79.3	41.7	55.9	18.6	27.2
3	91.6	104.9	61.8	78.8	39.5	55.1	18.9	28.3
4	90.8	103.1	63.4	79.5	40.5	53.9	20.0	27.0
5	89.5	105.4	62.8	78.2	40.9	53.9	20.2	28.6
6	90.7	104.1	64.4	78.7	40.2	55.7	19.3	27.4
Average Pace	91.4	104.2	62.9	79.0	40.2	54.9	19.4	27.8
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	6:13	6:57	5:38	7:06	5:10	7:22	5:15	7:31
2	6:14	6:57	5:33	7:05	5:36	7:30	4:59	7:18
3	6:09	7:02	5:32	7:03	5:18	7:23	5:04	7:35
4	6:05	6:55	5:40	7:06	5:26	7:14	5:22	7:15
5	6:00	7:04	5:37	7:00	5:29	7:14	5:25	7:40
6	6:05	6:59	5:45	7:02	5:23	7:28	5:11	7:21
Average Pace	6:08	6:59	5:38	7:04	5:24	7:22	5:13	7:27
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

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

Quick Roundup wc 20/10/14

Good week. 6 days out with good running sessions and reasonable riding too. Its great to be able to cycle to work; makes for some 'free-training'  Solid Harriers sessions.

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

Forty Something!

Not my age, although I can still just about get in with that one; but the number of miles cycled today. 40.35 according the the Garmin fit app on my phone. That was the back up since the usually reliable 610 seems to be having trouble both connecting to the charging lead, and still 'reverse charges'. So, nice to have gone out on a bright but windy morning and notched up my longest ride (so we'll class that as a PB - seems, according to Garmin Connect, an elevation PB too).


Garmin connect was kind enough to tell me so too.

Another PB for the week is most miles cycled. 80.9, whilst some might think that low that's pretty good for me. Only 11.4 miles ran, that was over 2 runs; 3 (5k) on Wednesday and 8 Saturday. Wednesdays run was a post-ride run (slow) and Saturdays was fairly quick. It was supposed to be a recovery week.

Quick Roundup wc 13/10/14

Easy week after Sundays half marathon at Peterborough. A good week for riding with Fridays commute and Sundays longest ride.

Quick Roundup wc 06/10/14

2014 Great Eastern Run

Race Number

Wow - 1:21:56, just squeezed in under 1:22 and only 18 seconds slower than last year. I'm not too sure though that I could have run quicker. I always say that if I could have run quicker I would have and that's the best time I would have got on the day. 79.82% WAVA, edging ever closer to the magical 80% (although it seems I'll never get there). Didn't think I was up for a performance like that, since I have only run 13 13 mile and one 11 mile session since my injury.

Cool but sunny;  great weather for running.

Great Eastern Bling

Results here

Previous running

• 2013
• 2012
• 2011
• 2010
• 2009
• 2007

Still lovin' the bike

Pre-race ( Running that is, Great Eastern Run) ride today. Faster than I really wanted to go but it still seems that every ride needs to be a race.

Pre race ride on Garmin

Coaching 8

5x Curlew Crescent reps.

Warm -up and then 5x this figure of eight loop. 3 clockwise and 2 anti-clockwise, with 2 mins rest.

Easy session to deliver as the hardest part is making sure that there is 2 mins recovery from the middle returning person.

Only 6 of us tonight. Some recovering from weekend runs and Great Eastern Run - Half marathon will be this weekend.

Fartleks - Coaching 7

Thought this might be easy but its much better delivered when you are really familiar with the area. Thanks to Jerry it went ok.

Things to think about after the route is sorted, widths of pavements, distance to next junctions or traffic lights, long straights are better for long reps.

Things to remember

• better to run for time, 30 secs to say 5 mins.
• Mix the pace; from vo2, tempo, marathon, 10k, half-mara, 5k, 1mile etc.
• Vary the recovery
• If a rep stops short of a hill - have a short recovery and hit the hill with a short burst.

Quick Roundup wc 29/09/14

4x 10 mins

at about 1/2 mara pace.

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

Quick Roundup wc 22/09/14

The Bond 6 - 27/11/13

The Bond is Back

Bondarenko x 5

Five sets of the gruesome Bondarenko track session. 2x 2 sets with a 3 minute 400m recovery then a final set. One of my favourites.

Time
Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	82.6	100.6	63.2	74.8	40.9	52.6	20.2	26.2
2	87.0	100.0	62.3	76.5	40.3	51.7	19.9	26.0
3	85.0	102.8	63.0	76.5	43.1	52.1	19.3	28.1
4	86.8	102.8	62.5	80.4	40.1	54.5	20.6	26.1
5	86.1	107.0	62.9	76.9	40.6	52.3	19.9	24.2
Average Pace	85.5	102.6	62.8	77.0	41.0	52.6	20.0	26.1
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	5:32	6:45	5:39	6:41	5:29	7:03	5:25	7:02
2	5:50	6:42	5:34	6:50	5:24	6:56	5:20	6:58
3	5:42	6:54	5:38	6:50	5:47	6:59	5:11	7:32
4	5:49	6:54	5:35	7:11	5:23	7:19	5:32	7:00
5	5:46	7:11	5:37	6:53	5:27	7:01	5:20	6:29
Average Pace	5:44	6:53	5:37	6:53	5:30	7:04	5:22	7:00
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

Sneaky mile

Nothing special about tonight's sneaky ride other than a fastest recorded mile - slightly downhill but there you go.

2:23.8

Round Norfolk Relay 2014

Saturday 20th

Pitched up and saw our start

After a jaunt around some of the early stages in the afternoon it was off to Prezzos for something to eat.

Sunday 21st

Stage 14 - 0600

The start at RAF Feltwell - with Sally, my chaperone

So I started the race in the dark and ended it in the light. 3rd fastest of the stage although a full minute behind the first two, who, recorded the same time.

 Round Norfolk Relay

Coaching 6 - Steady run

Post RNR steady run. Recovery for those that raced yesterday.

Ran the 10k route along the Willington track. Let some who didn't race run some sections faster (then turn back and regroup).

Basic uncomplicated session.

wc 15/09/14

Quick one

Just a quick run in preparation for this weekends Round Norfolk Relay, just to see how the ankle might hold-up.

Not bad, a little sore but ok. Lungs felt a bit stretched though - decent run.

Weekly roundup - wc 08/09/14

A rare weekly roundup

Running - None, sprained ankle prevented any running.

Cycling - 79.6 miles - 5 sessions, farthest recorded ride, 26.29 miles. Max elevation gain = 1352 ft.

And of course, a new bike.

Ankle update 2

One week on and I haven't run. Bruising has gone but the swelling and a bit of pain remain. There is some localised pain around the outer side near the Achilles; but I don't think it's the Achilles that's injured.

So, running the Round Norfolk Relay is looking less likely each day. Having emailed the team captains today I guess I'm going to have to bail-out. Can't expect someone to give up their road section for me - even then it would need to be one of the shorter ones. Never mind there will be another. I think Ill still go and help if needed.

Just might try a run tomorrow. I'm not sure if I will run at the club or perhaps do a shorter run with some cycling and then go off to the RNR meeting.

Saturday Double

Not very often that a day is treated to two training sessions; but the novelty of a new bike has dictated events and I have recorded 2 sessions.

I think 2.46.6 is my fastest recorded mile.

New bike day

Giant Defy 1 

AJ Cycles

Giant Defy 1 - Full spec'

Wednesday ride - testing the ankle

Since I'm not able to run I thought I'd test it on my bike, a short ride to see how it was. Headed out to Dean from Newton Bromswold and onto the B645 from Dean, thought I'd do Hargrave and back home as per my upper Dean 20 route.

Took a small detour to Covington thinking I could cut back in via Hargrave. However I ended up in Keystone and back to Raunds at almost the half-way point of my Raunds/Hargrave 20.

Result - longest ride of the year at a reasonable speed and no problems with the ankles. Toes are a bit blue now.

Ankle update

48 hours later we still have an ankle the size of a small country, well, actually, an ankle the size of a large ankle; disproportionate to its other half. The bruising is starting to come out now and mobility is a little better

wc 01/09/14

Swineshead 10

Race 

Time
1:02:59

Pos

Previous
2013
2011
2000
1996

Another warm day. From memory I think all my S10's have been warm and today was as warm as ever. Turned my ankle in a pothole as I was warming up. It was quite painful and I guess I should have not started the race but, as 'you do' I carried on; carved out a good time considering yesterdays decent parkrun (here) . I think I knew I'd be hanging on a the end and I was right.

This is what happens when you run on a sprained ankle!

Same time as last year but last years splits were so much better. Ran much of this, as I seem to most races, on my own; it was only when 2 Serpentine runners came past at about 7  that I focussed a bit and tried to keep up. I eventually caught one of them but not the other, but also taking another runner within the last half mile.

parkrun - Northampton

31st parkrun

7th at Northampton

4th place

2nd v45-49

18:7

And a park run pb again, Just 6 seconds short of this years best 5k at the DA5K. Went out hard but just couldn't keep the pace, never mind.

Recent parkrun
Northampton , 7th June

Northampton parkrun - 123

14x 400m on grass

on a 400m ish circuit at Priory Park Bedford.

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