Training Log Archive: WhitesheepIn the 7 days ending Mar 30, 2014:
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Sunday Mar 30, 2014 #
Off-road running intervals 31:00 [5] 7.0 km (4:26 / km) +135m 4:02 / km
shoes: inov8 road-x 233 (iii)
Lovely sunny day. Hard reps, mostly undulating with twists and turns. 750-800m for most, except an uphill 700m and a downhill 920m.
Off-road running warm up/down 20:40 [1] 3.6 km (5:44 / km)
shoes: inov8 road-x 233 (iii)
Saturday Mar 29, 2014 #
Off-road running 36:00 [1] 5.5 km (6:33 / km)
shoes: inov8 road-x 233 (iii)
Friday Mar 28, 2014 #
Swimming 25:00 [2] 1.0 km (25:00 / km)
Thursday Mar 27, 2014 #
Road running intervals 5:35 [5] 2.0 km (2:48 / km)
shoes: inov8 road-x 233 (ii)
Each rep 33-34 seconds so on target I think. Found it surprisingly hard to go only a tiny bit faster than for the 400s, but that is in line with what McMillan running has as target paces and I suppose it's because over 200m you spend proportionally more time getting up to speed.
Also today felt more like a consistent session whereas last week's 400s felt more like standalone efforts, so that's good.
Road running 35:00 [1] 6.5 km (5:23 / km)
shoes: inov8 road-x 233 (ii)
Wednesday Mar 26, 2014 #
Cycling (turbo) 25:00 [1]
S&C 15:00 [2]
Tuesday Mar 25, 2014 #
Orienteering (night) race 39:00 [4] 6.6 km (5:55 / km) +80m 5:34 / km
shoes: Icebug
Good fun race. I was taken by surprise by the pace at the start, there were more quick guys here than at previous races. So was quite a few places back at #1. But I'd planned to run at more of a steady tempo pace so tried not to go too crazy trying to pick up places.
I think I'd made good ground up until #20 when I stopped too early.
Orienteering (night) 20:00 [1] 2.5 km (8:00 / km)
shoes: Icebug
Road running warm up/down 15:00 [1] 3.0 km (5:00 / km)
Monday Mar 24, 2014 #
Note
(rest day)
Then hoping to kick on with the mile training. Would be great to get the following sessions done in the next few weeks:
- 6-10x 200m hard/200m float with 33s reps
- 200/400/600/400/200 pyramid at <75s laps
- 5x 400m reps in 70s with slightly shorter recoveries than last time (~2 mins?)
- 2x 800m in <2:30 with very long recovery (~10 mins?)
- 800/600/400/200 at <75s laps
Other good mile session ideas would be very welcome, especially if any BMC members happen to stumble across this... paul...?