13-07-2012, 06:47 PM
Right, Iââ¬â¢m posting this a bit later than planned. Due to work and family commitments my training got somewhat disrupted.
For the last week it looked like this:
Friday: 30 mins (140 bpm) 5.4km(5:40/km av) ââ¬â Felt good
Sat ââ¬â No running
Sun - No running
Mon - No running
Tue - No running
Wed ââ¬â80 mins (140 bpm) 14.5 km(5:30/km av). Felt good
Thurs ââ¬â 20 mile cycle in the morning and 1hr easy (approx 11.5km (5:20/km av ââ¬â no watch) in evening. Felt good, legs a little tired by the end.
Due to the disruption I had decided to just pick up the plan again from day 5 which may not have been the best idea, as you will see.
Fri ââ¬â 6 x 1km (3:55) R60
1 - 4:10
2 ââ¬â 4:18
3 - 4:22
4 - 4:28
5 ââ¬â 4:38
6 ââ¬â 4:42
I knew from the warm up this was going to be a disaster ââ¬â legs felt very heavy. Cardiovascular was o.k but I could not turn the legs over. I knew 3:55 would be challenging but was confident iââ¬â¢d be there or there about. When I couldnââ¬â¢t even make 4:20 I knew it was a bad day. Iââ¬â¢ve run 1km or 800 m interval sessions on numerous occasions and would usually run 8 x 800ââ¬â¢s off 3:00 -3:15 depending on how I am feeling so this is a really, really bad session. I can only assume that it is due to a long break and then doing too much the days before.
Tomorrow (Saturday) I have a 80 mile cycle and will need to rest Sun so my plan is to pick up the programme on day 9 on Monday (or Tuesday depending on how the legs feel) and finish it. I donââ¬â¢t expect great results from this cycle due to interruptions etc but I want to see it out. From next week I have a few weeks off work so I should be able to follow the end of this cycle and a 2nd cycle quite accurately.
So far things not going quite to plan but I am confident that it will come together over the next 6 weeks or so once stick a bit more closely to the plan!
For the last week it looked like this:
Friday: 30 mins (140 bpm) 5.4km(5:40/km av) ââ¬â Felt good
Sat ââ¬â No running
Sun - No running
Mon - No running
Tue - No running
Wed ââ¬â80 mins (140 bpm) 14.5 km(5:30/km av). Felt good
Thurs ââ¬â 20 mile cycle in the morning and 1hr easy (approx 11.5km (5:20/km av ââ¬â no watch) in evening. Felt good, legs a little tired by the end.
Due to the disruption I had decided to just pick up the plan again from day 5 which may not have been the best idea, as you will see.
Fri ââ¬â 6 x 1km (3:55) R60
1 - 4:10
2 ââ¬â 4:18
3 - 4:22
4 - 4:28
5 ââ¬â 4:38
6 ââ¬â 4:42
I knew from the warm up this was going to be a disaster ââ¬â legs felt very heavy. Cardiovascular was o.k but I could not turn the legs over. I knew 3:55 would be challenging but was confident iââ¬â¢d be there or there about. When I couldnââ¬â¢t even make 4:20 I knew it was a bad day. Iââ¬â¢ve run 1km or 800 m interval sessions on numerous occasions and would usually run 8 x 800ââ¬â¢s off 3:00 -3:15 depending on how I am feeling so this is a really, really bad session. I can only assume that it is due to a long break and then doing too much the days before.
Tomorrow (Saturday) I have a 80 mile cycle and will need to rest Sun so my plan is to pick up the programme on day 9 on Monday (or Tuesday depending on how the legs feel) and finish it. I donââ¬â¢t expect great results from this cycle due to interruptions etc but I want to see it out. From next week I have a few weeks off work so I should be able to follow the end of this cycle and a 2nd cycle quite accurately.
So far things not going quite to plan but I am confident that it will come together over the next 6 weeks or so once stick a bit more closely to the plan!