Trainingsession Week Ending 14/02/2010
Training
Mon Am 30 min easy pace on the road at 6:30 pace
Pm 1hr run on the road steady pace
Tues Pm Session hill reps about 300 metres long jog down as rec 10xwarm up and down
Pm Core work
Wed Am 25 min easy on the grass 6;30 pace
Pm 1hr run on the grass and road steady pace
Thurs Pm 1hr 10 min run steady on the road 5:30 pace
Pm Circuits 1hr
Friday 1hr 10 run on the road steady pace 5:30 pace
Sat 45 min run easy
Sun 1hr 45 min run
Pm Spinning 35 min easy
Built only one session last week as I was supposed to be doing the Barcelona half but unfortunately Nicola was taken ill so didn’t end up running which I was gutted about but Nicola and Baby to be take first place ,so next race will be the National
Comments On "Week Ending 14/02/2010"
Gracedieu Road
Hi sorry to hear you are injured best of luck with that, Session that i do are tempo rides were you ride within your self for 5k then pick it up for the next 5 k normally do this to about 25 k,also you can do 5x5min with 1 min inbetween easy cycling than go again so the sessions are very simular to running sessions so try one of them and see how you go any more info just drop me a line
Darren Posted on February 24th, 2010Thanks darren.
Gracedieu Road Posted on February 23rd, 2010Yes that is helpful. I am injured at the moment and have a decent bike and a turbo but no experience of what to do on it to best stay in shape for running. I am just getting lots of volume in at the moment as I get used to riding but I haven't been doing any harder efforts. Unfortunately the spin/run/spin/run session isn't an option for me but if you have anjy other examples of decent sessions for a runner to do on the bike (if it makes a difference that I'm a runenr not a cyclist?) then please let me know. Thanks again.
Spining
Hi Gracedieu road, i have a spinning bike in my garge and a turbo trainer so can use either one really, i am quailfed to teach/and used to but i do my rides sessions by myself,i do normal sessions on the turbo like running sessions eg 5x 1k with a 1min easy spin,and just spin for a distance to loosen the legs up some days, i find it helps my trainng but i surpose every one is differnt,fave session is called a Brick session were you do say 15 min on the bike pretty hard then you straight out for a 15 min run at say 5 min mile pace then back on same again 5 x helps with learning to run when tied hope this helps out .
Darren Posted on February 21st, 2010Hi darren,
Gracedieu Road Posted on February 19th, 2010Can you give a bit more detail of your spinning sessions? Do you go to an actual class or have you just got a bike on a turbo trainer at home? What sort of things do you do and do you find that the fitness gained is relevant to running?
Thanks