Saturday, 26 February 2011
Tuesday, 25 August 2009
Thursday – Good warm up, followed by 1 x 10 mins jog, heart rate up to 165 – 4 mins walk allowing heart rate to drop below 140 - 1 x 18 mins jog HR 165 – 5 mins walk HR - 140 and 1 x 6 mins jog HR 170 MAX DURING LAST 2 MINS. – walk 4 to 6 mins warm down plus stretching.
The 18 minute rep was getting quite hard towards the end. Still enjoyable but it made me appreciate that running in the daylight is much better. I guess early mornings will be the way forward in the autumn.
Wednesday – Warm up followed by 2 mins jog with 45 secs walk x 10. Walk a few mins to warm down and stretch. Heart rate during jogging up 165 max for first 7 sets and between 165 and 170 during last three. Let me know what the heart rate reduces too during recovery as opposed to me telling you what it should be. As long as you stay predominantly within your aerobic energy zone during the entire session, the training effect should be productive from quite a short session.
A good session. First five reps my bpm reduced to 120-130 range. Next 2 to 136 and the last three 135 to 145.
The Garmin didn’t record the data properly, so these figures are from memory with what was on screen at the time.
Monday, 17 August 2009
Hellesdon Bridge / Sloughbottom Park. 10K
Sunday – 60 mins. Walk 5 mins – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5. This could be a tough session, but do your very best. Keep the heart rate below 160 for as long as possible during the 10 min intervals. During the last rep and as per usual I don’t mind it creeping up during the latter stages of the interval. Make sure you stretch after warm down as well.
I did this Monday morning as was a day behind on sessions. Very happy that I did my first 10K session. It wasn’t as hard work as I thought it might be. Not sure if I was meant to do 60mins or 75 mins which the reps added up to?? Could this be Neil’s way of testing me to see if I’d run the shorter distance?? Recovery times were still about 60s to <130bpm. My right foot went numb again, first time in ages, at around 43mins. Aching more than usual after the session but pleased with myself.
Sunday, 16 August 2009
Saturday – Alternate 1 min walking briskly with 1 min jogging for 20 mins. Warm down with 4 mins of easy walking. No need to do more than the 1 min walk at the start re warm up. Keep the first couple of 1 min jogs very easy. Heart rates to rise to a max of 165 during jogging and down to below 140 during walking.
I didn’t get back from London in time on Saturday so I did this on Sunday morning instead.
Thursday, 13 August 2009
Tuesday, 11 August 2009
Session 29 – Warm up followed by 3 sets of 6 x 60 secs jog with 30 secs walk between. 3 to 4 mins walk between sets. Heart rate up to 165 during first two sets and 170 during third. Heart rate to recover to below 140 during 30 secs recoveries and below 125 between sets.
No issues, stuck to programme.