An imaginative title for yet another Scibby training log...

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Re: An imaginative title for yet another Scibby training log

Postby scibby » 16 Sep 2014 15:38

So.... standby for a massive update...

Aug 10 – RUN (in Scotland)
40 min easy (to farmhouse in 36:52

Aug 12 RUN: Race pace
5 x 1k @ Race pace (5min/km)bit hard as always up or down hill, but nevertheless a good session

Aug 13 RUN
7min, 7.25km (as per watch). Very hilly

Aug 15 – RUN: Hills
- 4x 60sec Uphill Repeats (Fast)
- 4x 30sec Uphill Repeats (Faster));
- 4 x 15sec uphill full sprint
Full recovery after each

Very hard. Very steep hill.

Aug 19 - RUN: Track
8x 600m @ 5K Pace off 5min at 5min / km

SWIM: Warm up
5x100 as 25 drill, 50 FC, 25 drill, off 10 sec rest
Main set
Mix of 100s and 200s, feeling very unfit. Focussing on front quantrant stuff nad keeping SR down.
Efficiency 43-46

Aug 21 – BRICK:
90min turbo, Castle Peak
20min run @ moderate pace. 2.92km (as per watch) in 19:45

Aug 23 – RUN: Hills
- 5x 90sec Uphill Repeats (Fast),
- 5x 45sec Uphill Repeats (Faster),
- 5x 15sec Uphill Repeats (Fastest); full recovery after each

Up Trodds Lane
Speed (as per watch) as follows:

5:22 (90s)
5:00 (45s)
4:10 (15s)

Aug 25 – BIKE

Suffferest Angels at 90-95%. Struggled throughout. A bit sick I think.

Aug 26
Missed track session as feeling broken.
SWIM: 20 x 100's as:
4 x 100 warm up as 75 FC, 25 BS, off 15 sec rest
4 x 100 pull (no kick) as building effort each 25m, from 60-90%, off 10 sec rest
10 x 100 at race pace, off 2:15sec rest. Swimming around 1:55
2 x 100 easy to finish/ cool down

Aug 29 – TURBO

Sisters no notes on my scrap of paper. Just a tick so I guess it was average.

Aug 30
Should’ve been RUN hills but missed as BAT away. So more trainer road…. Vendover

Sept 1 - RUN
Run to Clandon station. According to watch, 5:59min/km and 8km. Pouring with race. Super enjoyed this.

Sept 2 - SWIM
Warm up 200 FC, 8x25 drills/ kick w/ fins, 200 FC focus on building stroke rate over each 25m while retaining good catch/ tech
Main set:
400 FC at race pace. 30 sec rest
400 pull, strong efforts, off 15 sec rest
Repeat
Cool down 200 easy choice

time SR Eff
7:52 13 43
8:06 14 44
8:02 14 44
8:30 14 47 had to stop to let some 13 yo boy wonder go past….

No track, again


Sept 4 - BRICK
90 min turbo, State plus 45 min run. Approx 6.5km

Sept 6: RUN: 90 min easy
15km total in 90min. Bramley line.
Including PB 10km at 55:50min. Whoop

Sept 7 - Bike:
Easy, recovery spin 50min. Legs sore…

Sept 11
Swim but neck hurt halfway through.
8: 25m sprint @ 20sec ish
4 x 200 @3:55ish

Sept 13 – Run hill
s
- 5x 90sec Uphill Repeats (Fast),
- 5x 60sec Uphill Repeats (Faster),
- 5x 30sec Uphill Repeats (Fastest); full recovery after each.

Interesting all speeds for the 90 and 60sec ones were about 5min/km. Wasted for short sprints but around 4:30min/km…

Sun 14 - Turbo
Cedric Wright. PBs from 5sec to 30min and had calibrated turbo before starting!

Tue 16 – Brick
15min turbo plus 1km run. Run was at around 5:30min/km so pleased with that. Ankle hurt in lap 3 so bailed…
15/06. Windsor Sprint
2-7/07. Les Stables
03/08. Guildford Sportive. 100km
06/09. Sundowner Sprint. Needs BAT approval
28/09. Hever Olympic
12/10. Malta Champs? Needs BAT approval.
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Re: An imaginative title for yet another Scibby training log

Postby scibby » 16 Sep 2014 15:45

So im averaging 4 sessions per week. Some weeks it's more, but then the following week it'll be alot less. Sometimes I cram the session because i know i've no childcare or parents visiting or whatever. It takes me a good 3 days to recover from a hard session. I could possibly eat better, stretch and roll more to aid this but tbh, i dont have the time or inclination. Or the appetite to do consecutive hard sessions...

I think IVe done more and am better prepared for Hever than i was 2 years ago... Need to trawl through my old log to confirm that. but off the top of my head...
baby crying

brb...
15/06. Windsor Sprint
2-7/07. Les Stables
03/08. Guildford Sportive. 100km
06/09. Sundowner Sprint. Needs BAT approval
28/09. Hever Olympic
12/10. Malta Champs? Needs BAT approval.
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Location: Guildford

Re: An imaginative title for yet another Scibby training log

Postby scibby » 11 Nov 2014 16:55

Famous last words...

Anyhow, jump forward to November. Where I'm trying to... You guessed it. Run a fast 5km. Did nothing all sept and October so got some catching up to do...


Objectives rest of 2014 (realistically 12 dec when we fly out for Xmas)
- do a park run, better than 25:59

First track session for a while today 8 x 400m. All within 1:40-50

A very very long time ago Jack Hughes wrote:Do some 400 repeats, flat out, with a 60-90 second rest - jogging 200m - The fifth one should be your 5k pace. ;)


Would be v happy with that!
15/06. Windsor Sprint
2-7/07. Les Stables
03/08. Guildford Sportive. 100km
06/09. Sundowner Sprint. Needs BAT approval
28/09. Hever Olympic
12/10. Malta Champs? Needs BAT approval.
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Re: An imaginative title for yet another Scibby training log

Postby Jack Hughes » 13 Nov 2014 15:35

scibby wrote:- do a park run, better than 25:59


With a double buggy? NIce.


How far is CCS and her park from you? That would be a good hare to chase.
Omnia Vanitas

Officially Bad For Age
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Re: An imaginative title for yet another Scibby training log

Postby CCS » 13 Nov 2014 19:06

Yes - come and Parkrun at Woking - it is nice and flat (though you would need an offroad buggy for some of it if you want to bring junior assistants).
Think I am running again this week (#1 child doing it with a friend who wants to pop over and try it out nstead of her normal one at Frimley - so I may have to run at adult pace on tired post-bootcamp legs this time).
Turning into a bit of a social whirl, this Parkrun business... roll on the BAT's broken finger being fixed so that I resume judo taxi service duties...
Talking to myself and feeling old
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Re: An imaginative title for yet another Scibby training log

Postby scibby » 13 Nov 2014 19:11

JH is kidding... No buggies. And not sure I'm ready for my 25:xx yet. But if you're going, making arrangements would mean an added incentive to get outta bed...


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15/06. Windsor Sprint
2-7/07. Les Stables
03/08. Guildford Sportive. 100km
06/09. Sundowner Sprint. Needs BAT approval
28/09. Hever Olympic
12/10. Malta Champs? Needs BAT approval.
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scibby
 
Posts: 2773
Joined: 24 Jan 2010 12:05
Location: Guildford

Re: An imaginative title for yet another Scibby training log

Postby Big_Show » 13 Nov 2014 20:44

I don't know why, but I just generally expect both of you to be at least five minutes faster over 5k and are consistently surprised when you aren't. You're the ones that seem naturally good at this stuff, unlike the rest of us jokers.
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Re: An imaginative title for yet another Scibby training log

Postby Worrying Will » 14 Nov 2014 07:58

Just do the parkrun. It's not a race just a timed 5km. Set the bench mark now so you can measure improvement
Thinks to much about it all
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Re: An imaginative title for yet another Scibby training log

Postby Jack Hughes » 14 Nov 2014 09:24

Big_Show wrote:I don't know why, but I just generally expect both of you to be at least five minutes faster over 5k and are consistently surprised when you aren't. You're the ones that seem naturally good at this stuff, unlike the rest of us jokers.



CCS has the engine, and is now lean enough, just needs some neuromuscular / form changes. Should be hitting 23s consistently.

Scibby has the form, just needs some fitness!
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Re: An imaginative title for yet another Scibby training log

Postby scibby » 14 Nov 2014 14:13

In my defence, the only thing consistent about my training over the last 4 years has been the lack of consistency...

I. AM. SO. TIRED.


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15/06. Windsor Sprint
2-7/07. Les Stables
03/08. Guildford Sportive. 100km
06/09. Sundowner Sprint. Needs BAT approval
28/09. Hever Olympic
12/10. Malta Champs? Needs BAT approval.
User avatar
scibby
 
Posts: 2773
Joined: 24 Jan 2010 12:05
Location: Guildford

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