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 hills
- 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…