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Evening all
JJ I think you might be right about the relative speeds of the two courses, target is to be within a couple of minutes of Reading.
Tonights club run was 6.74miles at 8.29 pace main objective being to stay away from anywhere near Fratton Park.
Mike T
Tonights run for me was 7½ miles did stop watch at 1:14:47, but restarted it again in error
We were about to start and someone said vicarage hill was worse than Essex (which we did last week) i wanted to go home 9ft to 262 feet in under 1½ miles
Good run pleasant evening downhill drops were staggering (forgot the parachute)
Mick it is a while since I was on the back of a bike and in fact the last time was on the back of my brother's bonnie, I would love to have joined you
only in the sunshine though!
Morning all
Personal Training Programme Day 5
4.11M; 51:15; 12:28/M; hr134 - slow
12:37 hr134 m140
12:32 hr134 m140
12:43 hr135 m142
12:11 hr134 m142
That's the way it goes. Colder today - 9ºC. Long sleeved top. Gloves would've been handy. Pun not intended.
al
Morning all!
TS
It's the calculator and percentages that have me worried.
JJ
Agreed. (Speaking from experience). He's Cost and Management but seems to cover HR, etc as well.
Mick, Maggie
I will confess - I have never been on a motorbike. Something I ought to try. Our MD was in World Champs and I did once think of asking him but I think he might find it hard not to scare the living daylights out of me. That's the polite term.
MT
I've been a bit busy recently. Hope your downs turn into ips very soon.
Sometimes I'm sorry we can now edit posts.
Ups. But I think ips are even better.
Pammie
Your running seems to be going very well at present - long may it continue.
aws
Another good run.
I am refraining from comment about "slow" and "easy." TEFL?
"I am slow but ................... "
Weekend will be spent running bits of the Cotswold Way with five others from running club. Two cars, two or three people run together in a sort of relay. The original plan was to continue along the SW Coast Path which they've been doing for a few years but for various reasons it has been changed. There is much talk of tea, coffee and cakes, etc. It might be fun.
It'll probably hurt, though.
JJ - It was hyphen 9ºC. You should have spotted the space between - and 9. Sherlock Holmes will be turning in his grave.
al
good day
Pammie
excellent run after your earlier session. - all under 10m/m including hills.
As a guide Hipps Hill rises 237 feet in 0.8 mile when I take the soft option..................which I often do.
K2
run and cake sounds good!!
Not sure about the calculator - very wise not to stray into slow and easy
aws
it was different from yesterday - so there should be no confusion now!!
JJ
pleased you had a good day to celebrate.
Key to sub 7's is finding somewhere nice and flat
early am run, dentist, work. Not sure which was worse!!! The dentist's bill probably tipped it
5.1 miles done on wearyish legs after yesterday's exuberence in 42:14 and avHR135 (WHR69%) which reflected the effort needed though a maxHR of only 146 reflected the tiredness !!
1m 8:42 hr130
2m 7:53 hr132
3m 8:21 hr137
4m 8:24 hr136
5m 8:49 hr141 Hipps Hill - the soft way!!
afternoon
TS - Soft or not that is still some darn hill
Somehow i find if i run earlier in the day i find an evening run easier (note the word easier and not easy)
Hope the dentist went easy on you
Today is a pretty special day for me, my best running years in 2004 & 2005 i just sneaked past 1400 miles not sure exactly as i lost the data but it certtainly wasn't much more. Todays 6 mile run brought me to 1400 miles
Split time Avg. HR Max. HR
10:25 126 (61%) 137 (69%)
10:02 134 (66%) 140 (71%)
10:26 136 (68%) 144 (74%)
9:56 141 (72%) 146 (76%)
10:16 143 (74%) 148 (77%)
9:59 142 (73%) 148 (77%)
0:04 145 (75%) 145 (75%)
Pammie
I sometimes call it worse than that
Very well done on your mileage - you must be reaping the considerable benefits now. I had thought your training had moved onto a new level and that just confirms it.
Good steady run today after yesterdays efforts.
I found in the days when I ran (and will again!) doubles that the next day's running was easier - but that was probably due to the fact that these ol' bones had less time to sieze up!!!!
Afternoon
Pammie good running and well done on hitting 1400, your training is really showing consistency at the moment and I'm sure your race times will show the benefit.
Almost another CBA day but managed to drag myself out, it really is becoming more dificult at the moment. Followed one of my regular routes
Splits 8.52, 8.32, 8.25, 8.14, 8.25 for total of 5.11 in 43.21, ave pace 8.28, ave HR 143, wHR 74%.
Mike T
do you have a cut back week coming up??
I say that because the effects of ever increasing mileage can be quite insidious and over tiredness/over training can manifest itself in all sorts of ways. I appreciate you know yourself a lot better than me
Maggie,
Your brother had great taste. I had a glorious day yesterday, complete with a bacon buttie lunch at a coffee shop in a pretty little village by the river and locks. My fishy dinner top it off.
K2,
Riding on the back is scary. My son had to pick me up on the other side of town and we came home down the motorway. I needed a new pair of underpants by the time I got home and I am an experienced rider.
Pammie, aws,
you two are putting in such consistent training, excellent job.
JJ,
Good luck on the 400s, try and group them as close as you can with the last being the fastest.
Pleasant run today with a couple of pickups at my half race pace.
Friday, September 19, 2008
2008-09-19 5-305TCX Tunnel, 14c, sun, picked up pace to half pace and felt good
RUN SUMMARY
Avg Pace = 5 mins 10.814 secs
Fastest Lap Pace = Lap 4 - 4 mins 36.
Slowest Lap Pace = Lap 9 - 5 mins 31.
Total Selected Time = 42 mins 14.040 secs
Total Selected Distance = 8.15 kms
Run Average Heart Rate = 144 bmp Average %WHR = 69.1%
LAP DETAIL
Lap01 Distance = 01.00 km/00.62 ml, Duration = 05:21
Lap01 Pace = 05:21 per km, 08:37 per ml
Lap01 Avg HR = 120, %WHR = 53, Max HR = 132, Max %WHR = 61
Lap02 Distance = 00.77 km/00.48 ml, Duration = 03:56
Lap02 Pace = 05:05 per km, 08:12 per ml
Lap02 Avg HR = 134, %WHR = 62, Max HR = 140, Max %WHR = 66
Lap03 Distance = 01.00 km/00.62 ml, Duration = 04:43
Lap03 Pace = 04:43 per km, 07:35 per ml
Lap03 Avg HR = 152, %WHR = 74, Max HR = 157, Max %WHR = 77
Lap04 Distance = 00.22 km/00.14 ml, Duration = 01:01
Lap04 Pace = 04:36 per km, 07:25 per ml
Lap04 Avg HR = 155, %WHR = 76, Max HR = 156, Max %WHR = 77
Lap05 Distance = 01.00 km/00.62 ml, Duration = 05:18
Lap05 Pace = 05:18 per km, 08:32 per ml
Lap05 Avg HR = 144, %WHR = 69, Max HR = 156, Max %WHR = 77
Lap06 Distance = 01.00 km/00.62 ml, Duration = 05:18
Lap06 Pace = 05:18 per km, 08:33 per ml
Lap06 Avg HR = 150, %WHR = 73, Max HR = 154, Max %WHR = 75
Lap07 Distance = 00.70 km/00.44 ml, Duration = 03:46
Lap07 Pace = 05:22 per km, 08:38 per ml
Lap07 Avg HR = 150, %WHR = 73, Max HR = 155, Max %WHR = 76
Lap08 Distance = 00.65 km/00.41 ml, Duration = 03:06
Lap08 Pace = 04:44 per km, 07:38 per ml
Lap08 Avg HR = 157, %WHR = 77, Max HR = 159, Max %WHR = 79
Lap09 Distance = 01.00 km/00.62 ml, Duration = 05:31
Lap09 Pace = 05:31 per km, 08:53 per ml
Lap09 Avg HR = 150, %WHR = 73, Max HR = 160, Max %WHR = 79
Lap10 Distance = 00.80 km/00.50 ml, Duration = 04:10
Lap10 Pace = 05:12 per km, 08:23 per ml
Lap10 Avg HR = 147, %WHR = 71, Max HR = 151, Max %WHR = 73
The forecast for Sunday is great a high of 14c and sun with a light wind. It is a 9:00 start so it should be even cooler. The family are coming to watch so I should be well motivated.
Mick
Hate to disappoint but he said 5. How long were your recoveries, I was told no more than 2 mins and try and reduce it to 1 min. What is 140 as %WHR? The last lap was noticeably faster which clearly suggests that the first three should have been faster but a few seconds can drain. Worth doing again at say 1:40 and try 5.
JJ/TS - thanks for the comments, strangely I had just been looking at the schedule for these last four weeks and had almost come to the conclusion that I'd change it to a 4 week taper and drop the final 20 mile run next week, so your comments were well timed.
It's the same schedule I followed for FLM and I didn't feel as I do now but circumstances are different this time.
Time to sit down and work the structure for these next four weeks.
Mike T
JJ
you have ot decide what you are doing 400 reps for!!
If it is to buffer lactate threshold ltoilerance evels then the interval should ideally be 1 minute - probably passive as you will not be able to do anything else after a couple!!!
MaxHR is not a good predictor of effort - rather it is avHR for the 400m plus the maxHR which measures the drift above LTT. You should be aiming for an avHR or around 80% with the max getting near 85%WHR - BUT you have to build to this over a few weeks. This is where HR is so much better than perceived effort and gets you right in the zone for each interval
Empty
I can recall only too well that feeling of utter despair of "having" to go out running again from a couple of years ago when I did not do my training by HR standards - hence my comment. Hope it helps
TS,JJ,
given that my training consultant recomended that I do 5x400s to expand my upper HR zones what do you think of my effort at it so far. I have lots of drift but I am not sure whether that is good or bad. My numbers are a lot higher than 80/85, is that good or bad? Should I be running slower or putting in more effort?
I'd rather watch paint dry. At least you can see it's getting somewhere.
al
Morning
Personal Training Programme Day 6
10.09M; 2:04:15; 12:19/M; hr133 - slow
12:53 hr130 m138
12:26 hr133 m139
12:42 hr133 m141
12:49 hr134 m142
12:07 hr133 m141
12:27 hr133 m139
12:18 hr133 m140
11:49 hr134 m140
12:07 hr134 m140
11:39 hr135 m141
smidgen under 10ºC; good thing it wasn't called easy - I'd have been knackered.
al
Hey look here, you guys. I know it's Saturday, but it's nearly 10am, time to show a leg don't you think? I've done a 2hr run and showered, kneaded and put the bread in the oven, had breakfast,written and posted my report, and where are you all? It's not good enough.
al
Aws,
You know me, not an early morning person though I do occasionally rise for a morn run.
Interesting thoughts and comments on hr stuff (TS,JJ,Mick) I'll read it again when we get back.
Managed very well without hrm this week, the perceived idea works with me!
Yesterday set out for identical route run as Wednesday with an overall faster time by over 3 minutes.
9.52 warmup flat
9.26 w/up with 0.16m which rises 70'
9.51 long hill which rises 195'
8.08 steep down turning into flattish terrain
8.57 lakeside trail
9.10 ditto
+ mile jog slowdown @ 10.35m/ml
Driving into countryside now. CUL.
Good morning all
I'm up, there's no need to shout! We went for a Thai meal last night it was very nice and washed down with a couple of beers so I didn't want to rush into things this morning! Actually I have been volunteered as official scorer at a trampolining comp tomorrow and I was checking out the excel programme that Mike has written for it!
Run done, just 4k but I did a couple of fast 250m bits to give a hint to my legs as to how I would like them to behave
Have a good time Impey
al no 13's and some sneaky 11's
Hello everyone. Hope all are well and that JJ and Mick enjoyed their shared birthday.
I've been busy this week negotiating some extra work (successfully!) and busy this weekend tiling.
This week's training was:
Mon - 5.7k easy
Tue - rest
Wed - 6x400m, between 52-54 secs, not one of my best
Thu - 11.2k easy
Fri - 10k tempo run with faster 4k filling (5:32 5:32 5:38 5:14). Quite pleased with that. Also, HM working again (wondered if the elastic in the chest strap might have got looser over the years, shortened it, and all probs resolved). So I can report max HR was 82% for the first three of those faster ks and 90% for the last one).
Today resting again and aiming for 21k + tomorrow.
In case I don't get the chance to pop in again, all the best to Mick and MT for your halfs tomorrow.