Training Log Archive: DoobyIn the 1 days ending Dec 11, 2014:
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Thursday Dec 11, 2014 #
7 PM
Track tempo 51:37 12.89 km (4:00 / km)
ahr:167 max:183 slept:7.25 shoes: Mizuno Wave Rider 17-Green
Decided it to log as one run as there was no break, warm-up (10 minutes), tempo (30 minutes) & warm-down (10 minutes). Extra minute is that Rob only started the 10 minute warm up after we'd around 300m done, his watch was slower than mine to find satellites, and we needed to get moving due to the rain.
Shite evening, bit of rain falling and wind on the back straight. Suppose it could have been worse. Think the rain got heavier on my way home. Later start than normal training but had company for this, Rob Snr, Ger O'Sullivan & Simon. Ger has done this session a few times recently with Doran and Rob did it last week. Looking like Wednesday track sessions are no more, new routine is Tuesday & Thursday with Doran. Although I remain to be convinced regarding the sessions they are doing. Tuesday this week was 36 minutes, 1 minute hard, 1 easy, times 18. There's also a Saturday session too!
Warming up was grand. Plenty of activity on the track, although with the weather there could have been more. Couch to 5k were on the inside. So this session was done in lanes 7/8. Actually a good thing as makes the bend longer, important when running for this long on the track with no change in direction. Because of the other session going on there was music on the speakers which was good. Didn't have the breath to talk.
I found this session tough. Average pace was 3.34/km for the tempo which wasn't far off race pace. And to do it for 30 was a struggle. The wind didn't help. Started at the back then after maybe 5 I did some leading. Then Ger upped the ante, no thanks. We also consciously eased off slightly after 5 as pace was close to 3.30, faster than we wanted. So Ger got around 10 metres and spent the next 10 minutes out on his own. We then regrouped.
Maybe felt a small bit better heading into the last 10 but before that the HR had been gradually rising. Was at its highest at around 25. Pace upped a bit here with me to start with and then Simon followed by Ger. I eased off and ran with Rob for the last 2 laps. The 2 lads then came back to us right at the end so they paid for their efforts.
Was a good session to do and can see it being relevant. Next week they'd be doing 40 at that pace, and that is something i'm unsure about. Session would be at 8 too next week so something else to factor in.
Tape on the toe helped it through the session. New running tights are also grand to run in. A steal at €16 in the Nike shop the other week.
Shite evening, bit of rain falling and wind on the back straight. Suppose it could have been worse. Think the rain got heavier on my way home. Later start than normal training but had company for this, Rob Snr, Ger O'Sullivan & Simon. Ger has done this session a few times recently with Doran and Rob did it last week. Looking like Wednesday track sessions are no more, new routine is Tuesday & Thursday with Doran. Although I remain to be convinced regarding the sessions they are doing. Tuesday this week was 36 minutes, 1 minute hard, 1 easy, times 18. There's also a Saturday session too!
Warming up was grand. Plenty of activity on the track, although with the weather there could have been more. Couch to 5k were on the inside. So this session was done in lanes 7/8. Actually a good thing as makes the bend longer, important when running for this long on the track with no change in direction. Because of the other session going on there was music on the speakers which was good. Didn't have the breath to talk.
I found this session tough. Average pace was 3.34/km for the tempo which wasn't far off race pace. And to do it for 30 was a struggle. The wind didn't help. Started at the back then after maybe 5 I did some leading. Then Ger upped the ante, no thanks. We also consciously eased off slightly after 5 as pace was close to 3.30, faster than we wanted. So Ger got around 10 metres and spent the next 10 minutes out on his own. We then regrouped.
Maybe felt a small bit better heading into the last 10 but before that the HR had been gradually rising. Was at its highest at around 25. Pace upped a bit here with me to start with and then Simon followed by Ger. I eased off and ran with Rob for the last 2 laps. The 2 lads then came back to us right at the end so they paid for their efforts.
Was a good session to do and can see it being relevant. Next week they'd be doing 40 at that pace, and that is something i'm unsure about. Session would be at 8 too next week so something else to factor in.
Tape on the toe helped it through the session. New running tights are also grand to run in. A steal at €16 in the Nike shop the other week.