Training Log Archive: White Kenyan

Grandad's 80th

WU

#ProjectBashir session on the Tissington Trail overseen via Coach Iggy.

3x1k / 2x3x300 / 2x6x100


3.18
3.05
3.09

Not hitting target pace (3.08 -> 2.57) but was very rushed for this session being away all weekend with the whole family, just trying to fit the session where possible, hence the short WU so was probably still warming up in the first rep, 2nd rep nice, then 3rd rep into a huge headwind - effort wise was working the hardest on the last rep so was probably the equivalent of target pace.

2x3x300 (60)

54
54
51

52
50
50

controlled, feeling good.

2x6x10 seconds

standing start and timing myself made it hard, but was hitting good speed at the end of the reps.

WD

Railtrail to the M6 along the canel and back after getting a fresh trim in Sandbach.

WU with the LADS, having some banter with the local Clio Crew.

VRAC - 2x8x200 (30)

Good big group out tonight on the cinder, almost a replica of the Kamariny Stadium in Iten, but in Winsford. Big crash on the second rep, but luckily was in front of it.

Session was 16x200 (30) but split it into 2x8x200 for qaulity, not that it made much difference I think, but was nice and consistent anyway and that was the plan. Felt very good and not to taxing, weird session as as soon as you got into a rhtym you were finished.

33
33
32
32
32
32
32
32

32
32
32
32
32
32
32
31

WD

Easy morning 4 miles after a nice 11 hour sleep. Still very angry.

30.60km / 1.56min/km

Calf a little tight from Trafford and after watching the mens Olympic time trail I decided to play it safe with a cycle. Started at a nice pace then pushed on a little and maintained. Looking at a sprint triathlon for a bit of fun mid September and this ride is promising, getting some cleats soon.

WU.

Trafford 3000m - A race - 9.07.62 - 23rd

Aiming for 71s and strong finish. Much better start in the A race, no messing around with the pace compared to the B like previous races which allowed me to hit the pace perfect; 400 - 71; 800 - 2.20; 1k - 2.57. Was aiming for 2.57/58 so bang on pace. Hit the mile in 4.45/46 so still bang on pace give or take 1 second.

Went through 2k in 6.00, so had lost 4 seconds, hadn't really thought about what pace I needed to be at the mile just at the k markers. But still on track for a sub 9, but probably that lapse which cost me. From this point on I cant really remembered what happened, of course I was feeling tired but still felt pretty strong and thought I was on track for sub 9. Lost my head here and can only guess I thought I was on pace until I heard 8.32 at 200 to go and just thought 'oh shit' knowing that in current shape i couldn't deliver a 200 in 28 seconds, in the end did a 35 which is very poor, last lap was a 72 which is also very poor considering a few weeks go I dropped a 66/67 last lap. Looking back should have followed the Liverpool athlete (beat him by 20 seconds on 5k two months ago) when he pushed on sightly from 2k but thought I was on pace so didn't want to push on too hard and risk a blow up.

Work to be done for two weeks time, better preparation etc. But current shape definality favors 5k. Good chat with Bash after and some big changes to be made and implemented as we look forward to next season and 2018 - no more pissing around.

big WD to calm down.

Physio with Radcliffe as I haven't seen him in ages.