Training Log Archive: Rozy S

scotJOS weekend aaaah loved it was so so so good XD training at kinnoul hill on the saturday, did two 2km loop, me, jess, katrina and fiona (coach) went raced round it but whilst concentrating on CAR (control attack point route) found it really useful because it was a race but had to think about staying on top of the navigation all the time to plan each leg like this.

C • CAR 3

some star controls to warm up and think about CAR

control pick course

just felt like going for a recovery run at spittal

thought i'd do something different to normal to mix it up a bit, did 3 mins, did a warm up then 5 mins at 7 mph, then for the next 10 mins went up to 8 mph and back down again by tweaking it up/down by 2 every minute, then at the end did a final 5 mins at 7mph. then a warm down

stretches after my run

500m warm up

2 x 500m - 2:06, 2:06

2 x 250m - 0:59, 0:58

500m warm down

1 minute side plank, other side plank, plank, and other core work/stretches

circuits in pe, was pretty good a mixtuer of running with core exercises

thought i'd do more interval training with my heart rate monitor at spittal, it aint the best place for intervals clash is better because its flat and a big track but spittal wood is an overgrown path and loads of small hills so i did different stuff;

- 1km aiming to be around 85%
- 3 hill reps one minute each see how far you can get each time
- 1km aiming to be around 85% ( but i was feeling really dehydtraed at this point so that failed a bit and i think i got less)

times were 3:52, 4:07 for the km times and heart rate per minute was 179 amd then for the second one 174
my maximum out of the 3 hill reps was 183

i was disappointed that i only got 183 i was hoping to get more near my maximum on the hills but i fell quite a bit short of that even thouhgh i was ding an all out effort. so i think i might have to calculate my maximum again

current heart rate jazz

- resting heart rate- 40 bpm
- max heart rate- 196 bpm
working zone- 156 bpm
each band- 15.6bpm

90% = 180.4 to 196
80% = 164.8 to 180.4
70% = 149.2 to 164.8
60% = 133.6 to 149.2

run at the clash, but used my heart rate monitor and did it as fartlek training (with pieces of 800m fast pace, alternating with 500m slower pace and the last 1.5km i did at fast pace) i was aiming to be in my 80% zone for fast pace and 70% zone for slower pace. my average for my faster pace work was 169 bpm and for slower pace was 160 bpm. i'm a bit annoyed because i really tried to push myself in the fast pace work and slower in the recovery so but overall there didnt seem yo be much of a difference between my two heart rates. although they are in my right zones, 169 bpm is 83.4% and 160 bpm is 77.9%, the gap between them is a bit close. im gonna do more interval work coz i found it more tiring and benficial then a steady run, which i would actually usually have done in a quicker time. for the last 1.5km i picked the pace up and got into my 90% zone (180 bpm)