Sub 35

[jamieh]

5x2kR90 Track

6:45
6:41
6:45
6:49
6:46

Weight: 77.7kg
Weather: Warm, light wind.

Decent enough 2k session this morning, particularly as I ended up doing pretty heavy bike/swim sessions yesterday (which I was very pleased with!!) + did an 80min easy run on Tues.

Unfortunately I didn't make it to the 5k race on Monday evening due to a meeting over-running at work

Anyway, moving forwards next big race is the British olympic distance tri champs (amateur) on Sat 13th July. Really hoping for a good performance there and I'm on track to get a full run cycle in between now and then which is great.

Would you suggest any changes from the standard programme? Planning the ususal 6x1k next Tues, paced 5k the Sat after, then 10x400 on the Tues, 6x1min on Thurs.

Hope all is well on the island.

J

[TheEd]

everything should be fine for the running, except drop the 10 x 400m session

no need for that .. consider the 1600m x 3 with 2 to 3 minute Rest as an alternative session

let's see how the 6 x 1k goes

TheEd

[jamieh]

6x1kR60, Track

3:17 (it was very early!)
3:14
3:10
3:14
3:14
3:11

Weight: 79kg
Weather: Wind (8mph), slippery wet track

Pretty tough session this morning. Ate far too much last weekend around my steady 21k & found myself at nearly 82kg yesterday morning (yikes). Rather than do the 1k's at that weight I waited till today & got down to 79. Still heavy so reasonably pleased with the splits.

Anyway, will be sensible with eating rest of week and hopefully get down to something respectable for paced 5k on Sat. Weather looking great for it.

J

[TheEd]

lol .. who ate all the pies

well you know your ideal 'fighting' weight is around 76kg

it should all work out

TheEd

[jamieh]

Ok... under 78kg today fully hydrated and feeling strong so fingers crossed all ok for Saturday (olympic distance tri). Should be able to get well under 78 on the start-line with a sensible rest day tomorrow. Not sure 76kg would be on the cards at this stage in the tri-season since I'm carrying some pretty bulky quads from the bike!!

Paced 5k last Sat was 17:15 in 27 deg heat, straight after a 1.2k hard open water swim.

3x1600 (treadmill) on Tues felt great at 3:15 pace (18.4k/h) on 0.5% gradient.

6x1min today was solid, I was trying to focus on running at something I could sustain for 10k and was coming out at around 3:25 pace.

Fingers crossed it all comes together on the day.

Thanks!
Jamie

[TheEd]

good luck Jamie .. stay cool and calm

and above all .. enjoy

TheEd

[jamieh]

3rd in cat (6th overall) at British Champs on Sat.

Tough racing in the heat but was happy with result. 34:29 for the (slightly short) 10k at the end.

Have been easy running since, building to a 14k yesterday and legs feeling pretty good. Planning easy 30mins today.

Next race is another olympic distance on Sunday after next. Any thought's on a program between now and then? Should I kick off with the 2k's again tomorrow, then maybe do 1600's again next tuesday (replicating last week)?

Cheers,
Jamie

[TheEd]

nice going JH

not the full 2k session tomorrow, instead the following:

2k @ 10k pace then Rest 90 seconds followed by

4 x 1k 10 seconds per k quicker with Rest 60 seconds

after the weekend we can discuss the Tuesday session

enjoy

TheEd

[jamieh]

Sounds good to me! Thanks a lot

Will do this session tomorrow + long run at weekend & then we can discuss Tuesday as you say.

Cheers,
Jamie

[jamieh]

2kR90+4x1kR60

6:46

3:17
3:16
3:17
3:16

Weight: 80kg
Wind: Light (7mph)
Temp: HOT - 24/25 degrees

Hot and tough session this morning. Legs were feeling a bit dead. Glad we didn't go for the 2k's! Couldn't quite hold the 1k's at 10s faster, but considering heat & weight not too bad.

Cheers,
J