Training Log Archive: georgiajones

5x 8min on, 60sec off + WU/WD
Aiming for 4.40min/km pace for on and hit it on average, so very happy with that! Lots of puddles to baptize the new shoes with too
Per set pace: 4:43, 4:39, 4:36, 4:37, 4:44
Avg pace; 4.40min/km

Easy w Lawrence

1200m (90") 300m x 3 + WU/WD
Went a bit too fast on the 300m, but recovered okay so I got away with it!
1200 at 5k pace: 5.10, 4.58, 5.01 (avg pace: 4.14min/km)
300 at 1500m pace: 0.59, 1.02, 1.02 (avg pace: 3.20min/km)

90” @ steady
Steady aiming for 5.05-5.15min/km pace - super happy with that! Took a few km to get into a rhythm, and then it was great!

Penn Wood - Brown
Brilliant area!!! Went really well up until 22 and then again around 26 > 27 > 28
1 apart from having to take Minty back who’d decided to follow me, this went ok, good attackpoint and flow out
2 hesitant through the green but was bang on
3 dipped a bit low, compass bearing a bit sloppy
4 went rlly well, cruised around the earthwork, just a bit hesitant in vague circle
5 disoriented massively on this one because I wasn’t careful with my compass in the field
6 good exit but slow on approach
7 cruised to fence corner as attackpoint and spiked it
8 round the track and in
9 easy
10 didn’t look ahead for 10 which meant a stop and look which was annoying, esp as it was an easy route. Up into control circle was sloppy too, with no clear attackpoint
11 ran along vegetation boundary and in
12 fine, just slow in vegetation
13 hesitant again but still managed to keep moving
14 slow but straight, no real attackpoint
15 had planned ahead so good exit, just didn’t use the AP I planned to use so was hesitant in circle what a surprise
16 up to track and back down, didn’t use an AP again and suffered the consequences
17 up to track and back down, had an AP and spiked it
18 easy
19 met dad on the track and paced with him to 19, using the vegetation boundary to guide in
20 / 21 easy
22 I was planning on either going on the path or using the track bend - couldn’t decide and thus didn’t neither and got the worst outcome lol
23 went around the hashed green and spiked
24 good CB in
25 good ED and CB out
26 in pursuit of Dad, stuck to the straight is great choice and did ok
27 did absolutely fine getting there, just didn’t realise the tiny bend was the control site so ran straight past it down the road - nice
28 poor ED and CB, ended up ducking out to the north track and trying again
29 went surprisingly well
30 paths everywhere, ended up too east but easy to correct

10” on, 3” off x3 + WU/WD
On was 10k pace, aiming for 4.35-4.45min/k. Avg pace was 4.42min/k with traffic, but definitely slowed down on the last rep.
Off aimed for 5.20 pace, and actual avg pace was 5.30 - not unhappy with that as there were hills
Overall, tough set and I found it hard to keep up with the off pace after the on! all learning though and good fun :))

Recovery run. Possibly went a tad bit too quick, as was aiming for 5.30min/km, but felt comfortable the way round

12 x 400m (60sec) + WU/WD
Aiming for 3k pace - avg time 1.36, avg pace 4min/km
It was a warm sunny day so was so nice to be out. Super happy with the consistency and general feeling of springy legs and strong stride :) Bit tougher at the end, but that made it feel like a true workout!

8x 30sec with jog down as recovery, then 3x Kenyan hills continuous

Running on Bertie's new map - very earthworky

5k time trial
Aiming to beat previous PB 22.40. Had some headwind on the back straight and went off much too fast but really happy with sub-22min. Definitely now need to start building stamina to hold the pace

5x 200m + WU/WD - Avg pace 3.05, avg time 37sec

Strength

Spin around the block - cbb to go that far for that long lol... DOMs have finally subsided too woooo

5x 800m + WU/WD
So cold! avg 3.07, avg pace 3.50

2km + 5x100m + 2km. Legs still very much dying from DOMs but pleasant run with mum nonetheless :)

600m x 3 on 10" . Pwoh legs were still very sore from yesterday so swapped the longer interval session to Thursday and this to today :)
Avg 2.13, avg pace 3.43min/km