Trainingsession 15/3/10-21/3/10
The training the week of the Southern 12 stage.
Monday- 1 hour with 5x5/6s hill sprints and then core and prehab. Felt good.
Tuesday- am: 30 mins easy
pm: Track session with Steve and Nicholls. The session was 9x400m with a lap float recovery in between reps. Between the first 3 the float was 90s, then between the second three the recovery was 85s and then last ones were 80s in between. Times for the reps were 65, 66, 65, 66, 67, 66, 66, 67 and 66. This was a tough session as the recovery really gets to you. My legs were burning for the last three but I managed to stay strong and hold it together.
Wednesday- 1 hour with circuits. Felt terrible during the run but was ok during the circuits.
Thursday- 4x4mins at tempo off a minute. Paces were 5:01 per mile (average heart rate of 163 bpm), 4:55 (165 bpm), 4:54 (167), 4:55 (168). Felt great in this session and it was nice not having to worry about pace and you just run as fast as your body is willing to take you.
Friday- 40 mins easy
Saturday- 30 mins easy
Sunday- Southern 12 stage relays. See race report.
52 mile week
Comments On "15/3/10-21/3/10"
Hey Ian S,
Nick Goolab Posted on March 27th, 2010Me and Steve were talking about 1500m sessions for the summer the other day and one of the possibilities were 6-8 400's off 60 in 59/60. Last summer I did 6 of them in 60 off 60 so hoefully I'll be able to go a bit further this year.
The thing is with the session I did it wasn't the pace of the reps but the nature of the recovery that kills you. You're running the recovery harder than what you're used to and if you add up the number of laps after the whole session it comes to 17, so it's almost like doing a 5 mile fartlek.
Thanks for the comment!!
Cheers,
Goolab xxx
Comparison session
Nick interesting comparison with Patrick Smyth (US distance guy) who did this session alone and after extensive warm up and stretching!
Ian S Posted on March 27th, 2010His Workout:
8 x 400 meters w/ 60 seconds rest
Start @ 62 cut down to 59
Perhaps you should get Steve to toughen up the training lol