22-08-2014, 11:50 AM
No sooner do you say that then life gets in the way. A busy week with personal stuff meant it was very stop start. Anyway this is what I managed to do.
Sunday- nothing
Monday - football- gps said 6.5k in an hr15
Tuesday / Wednesday - nothing
Thursday - 1k intervals - first quality session outside and found it really hard. It was 6am and quite pleasant but once you start running it feels like you can't get air in your lungs and when you do it roasting hot.
Aim was 5or6 @3:55pace & 60 rest.
1 3:37
2 3:55
3 3:56
4 3:59
5 4:04
Ok, obviously the first one was way to fast but it's my first attempt at pacing and my watch is a bit crap as it only has speed not pace on the gps. The rest didn't feel long enough and the last 2 felt hard. The last one could have been a lot worst but for a sprint finish. So their we go, lots of work to do. A real eye opener in terms of what needs to be done to get under 20. I feel I could do it on a treadmill but then races are not run on treadmills. You asked about goals. My first goal is to finish a sprint triathlon and get the run portion sub 20. This is the reason for the mixed training regime. The football is thrown in because up until 2 years ago that's what I would have called myself.
Friday 40k cycle inc 20k at sub 40 pace (30kmph or faster)
Sunday- nothing
Monday - football- gps said 6.5k in an hr15
Tuesday / Wednesday - nothing
Thursday - 1k intervals - first quality session outside and found it really hard. It was 6am and quite pleasant but once you start running it feels like you can't get air in your lungs and when you do it roasting hot.
Aim was 5or6 @3:55pace & 60 rest.
1 3:37
2 3:55
3 3:56
4 3:59
5 4:04
Ok, obviously the first one was way to fast but it's my first attempt at pacing and my watch is a bit crap as it only has speed not pace on the gps. The rest didn't feel long enough and the last 2 felt hard. The last one could have been a lot worst but for a sprint finish. So their we go, lots of work to do. A real eye opener in terms of what needs to be done to get under 20. I feel I could do it on a treadmill but then races are not run on treadmills. You asked about goals. My first goal is to finish a sprint triathlon and get the run portion sub 20. This is the reason for the mixed training regime. The football is thrown in because up until 2 years ago that's what I would have called myself.
Friday 40k cycle inc 20k at sub 40 pace (30kmph or faster)