Sub 40 Min Training

[TheEd]

wow .. you way ahead of this time last year, are you not?

keep it balanced and you could be looking at a fun season

nice going

TheEd

[ihenman]

I am way ahead, but when I went back through my training journals from last year I was not running consistently (2-3 times a week through Feb.) and was still in build-up. This was my 3rd 5 x 2K session, but first outdoors.

Having access to an indoor track this winter (since new year) really gave me motivation to stick with it.

Will heed your advice however to keep it balanced.

[ihenman]

Was able to do 1K's outdoors yesterday as well, while be it I had a touque and tights on, it was still better then the indoor track.

REP / Time / AVR HR / Max HR during REP / HR after 60 Seconds Rest
1 - 3:47 / 144 / 193 (odd) / 109
2 - 3:43 / 169 / 179 / 120
3 - 3:40 / 171 / 181 / 125
4 - 3:41 / 173 / 184 / 129
5 - 3:41 / 173 / 184 / 133
6 - 3:42 / 175 / 185 / n/a

I felt good after this session, liked the consistency.

I've been following the program far more accurately then I have in past months/years, only missing one 30 min day in the first week, although I do believe I will be missing the 40 min easy today as well.

I've been getting out 5 days a week vs 3 or 4 in past times, and I think that's contributing to my strong showings during these track sessions.

The daily running, even with recovery runs (I tend to run the 30 & 40 min easy runs at about 5:10 - 5:15 per K as a recovery from the harder session the day before) is improving my bodies response to the training.

Ian

[TheEd]

this is excellent grounding Ian

here's to a solid season .. steady as we go

:jive:

TheEd

[ihenman]

More 2K feedback. The past 10 days I've missed quite a few runs, so results today might be because my legs are pretty fresh. But very happy what ever the reason is.

Last cycles session is in brackets.

REP / Time / AVR HR / Max HR during REP / HR after 90 Seconds Rest
1 - 7:38 (7:38) - 163 - 180 - 96
2 - 7:31 (7:43) - 175 - 184 - 120
3 - 7:31 (7:42) - 177 - 184 - 129
4 - 7:32 (7:42) - 178 - 186 - 131
5 - 7:31 (7:40) - 179 - 187 -

First race in 3 Week !

[TheEd]

how things progressing?

TheEd

[ihenman]

Coming along. First race today, a 5K. Will be a good test of fitness level. Will report back with results.

[ihenman]

not a bad showing. Ran a 17:55 5K today with the final k in 3:30. Feeling a lot stronger then previous 2 seasons. Next race is a 21K in 6 weeks. Goal is sub 1:21. Hace 2 more cycles ahead of me, I think it's doable

[TheEd]

are you doing a 2k session tomorrow?

nice to hear you feeling in decent form

Cheers

TheEd

[ihenman]

Yup did the 2K's this morning. Happy with the speed I showed, but lacked consistency and sensing how quickly I was going in the 2nd interval which in my opinion affected my results in reps 3,4 & 5.

Last pervious 2 cycles 2K session rep times are in brackets.

REP / Time / AVR HR / Max HR during REP / HR after 90 Seconds Rest
1 - 7:30 (7:38) (7:38) - 172 - 184 - 109
2 - 7:16 (7:31) (7:43) - 179 - 189 - 127
3 - 7:23 (7:31) (7:42) - 180 - 188 - 130
4 - 7:25 (7:32) (7:42) - 180 - 188 - 137
5 - 7:26 (7:31) (7:40) - 181 - 189 - 126

I've been keeping a log of my workouts in a spreadsheet so I can see the improvement cycle to cycle and I have to say I'm quite amazed with the progress I've been able to make so far this season. I know I'll need a break in the coming weeks to go to the off-training then the build-up for 3 weeks or so, but that should slot me in for a strong fall racing season.

May I'll lay off some of the peak of summer races I've done the past couple of years through July & August.

Ian