25/1/10-31/1/10
Training the week before BUCS. Another solid week in the bag and the confidence is on a high after this weeks work.
Monday- am: 30 mins easy plus S&C resistance. A tad sore when I woke up but fine while I was jogging
pm: 45 mins steady. Felt good.
Tuesday- am: 30 mins easy. A bit sore when I woke up but ok on the run.
pm: Track session with Steve. Session was 3x2k off 2 mins at 71 lap pace. Times were 5:55, 5:46 and 5:47. Felt so easy in this session, I had to put little effort in. What I liked the most about this session was that we were going through 1k in 2:51 and it felt like a jog, we couldn't believe it! I was taking most of the laps on each rep and Steve was telling me to slow down a lot so we could keep to the target times. Like last Tuesday, at the end of the session I turned to Steve and asked if he wanted me to do a bit more, guess what his answer was.
Wednesday- 48 mins after the Lindsay Dunn/Charlie Spedding talk at uni with Steve, Nicholls and Luke Gunn. Felt good.
Thursday- In the lab at uni doing a sub-max test. It was running on treadmill and every 4 mins the pace would get faster until I reached threshold. We started off at about 5:40 odd pace, then went 5:30, 5:18, 5:05, 4:53 and then 4:41. The tester, my scholarship mentor and sports scientist Alex, wanted me to stop at 4:53 pace but I wanted to carry on. I only managed a minute and a half at 4:41 pace but I can tell you the lactic was abundant in my legs. In the end I was on the treadmill for 25 and a half minutes and covered 7.6k which isn't bad. The legs felt really good (apart from when the lactic kicked in) and it ended up being better than my last test.
Friday- 40 mins plys S&C circuits. Felt fine.
Saturday- Session at Cannon Hill by myself as Steve was doing something different. My session was 5 mins, 4 mins, 3 mins hard off 4 mins rec then 5x30s with jog back recovery. Due to the long recovery I was really able to smash the reps and get the legs moving fast. We have this point somewhere on the loop and today I was hitting it in 2:31, 2:31 and then 2:27. This dosen't mean much to anyone apart from me and Steve but to help you apparantly the loop round there is a few metres shy of a mile, and on the 5 min rep I went through a lap in 4:25. For the 30s the Garmin said I was running at 4:02 pace, 3:59, 4:00, 3:48 and 3:45. This was a great session as it was very cold and it was hard on the breathing which dosen't help when you're trying to spank reps. But I really put myself through hell and gave a lot of effort. I took a lot of confidence away from this session and it was a nice little sharpener for next week.
Sunday- am: 75 mins. Felt awesome.
pm: Core and prehab exercises.
61 mile week
Share This Post!
Comments On ""