Love it or hate it
Tempo Tuesday.
Last week I had 3 track races (2 x 800 & 1 x 1500) and a failed tempo. Aside from a 2 min and a 9 min effort I haven't done the usual 4-5 mile efforts for nearly 3 weeks so this week is about re-focusing on that.
Plan was the usual threshold effort. 1 mile strong warm up. Stretch & drills and into the 4 mile St Ives effort with the dreaded hill. Quick stop to bring down HR and then mile or so cool down at a strong pace.
Warm up - felt absolutely bullet proof at 6:22/mm. Jesus the legs are finally back!
The threshold section - plan was around 6:10/mm but secretly hoping for much better. First mile around 6:00/mm flat for 156 bpm. Feel easy but it's downhill so should be. 2nd mile a bit slower around 6:15/mm for 161 bpm, bit twisty and a headwind on straight bit. Trying to keep HR under control. Third mile bit quicker through town - around 6:08/mm HR 164 avge starting to creep but feel easy on the flat. Last mile and the dreaded hill! Around 6:20/mm for 167 bpm. Almost impossible to keep it low - this needs more work !!
4 miles @ 6:09/mm @ 162 bpm - about expected. Not a total disaster but not the best, however that would have been much lower and 5 secs faster on the flat so we're in the ball park. After last Fridays shit show I'll take that!
Cool down was around 6:37/mm and started to fatigue - definately not got the conditioning the bigger miles bring. Next weekend will tell me if it's improving with races and the plan is working or am I just levelling off with the #plan.
Threshold effort is mega comfortable, 158-163 bpm but once it steps up and the pace drops it's a bit of a death march. Need to build these up slowly and get that problem point identified as that's the next upgrade! Get that effort feeling more comfortable.
Did a nice and gentle 3 miles this afternoon to stretch the legs. Calfs a bit fucked so will keep stretching up.
Plan is 8-9 very easy miles tomorrow, 3 + 8 coke club Thursday and 5 mile flat tempo Friday. That is the main tester this week, be nice to keep that under 6's without going into the red.
Last week I had 3 track races (2 x 800 & 1 x 1500) and a failed tempo. Aside from a 2 min and a 9 min effort I haven't done the usual 4-5 mile efforts for nearly 3 weeks so this week is about re-focusing on that.
Plan was the usual threshold effort. 1 mile strong warm up. Stretch & drills and into the 4 mile St Ives effort with the dreaded hill. Quick stop to bring down HR and then mile or so cool down at a strong pace.
Warm up - felt absolutely bullet proof at 6:22/mm. Jesus the legs are finally back!
The threshold section - plan was around 6:10/mm but secretly hoping for much better. First mile around 6:00/mm flat for 156 bpm. Feel easy but it's downhill so should be. 2nd mile a bit slower around 6:15/mm for 161 bpm, bit twisty and a headwind on straight bit. Trying to keep HR under control. Third mile bit quicker through town - around 6:08/mm HR 164 avge starting to creep but feel easy on the flat. Last mile and the dreaded hill! Around 6:20/mm for 167 bpm. Almost impossible to keep it low - this needs more work !!
4 miles @ 6:09/mm @ 162 bpm - about expected. Not a total disaster but not the best, however that would have been much lower and 5 secs faster on the flat so we're in the ball park. After last Fridays shit show I'll take that!
Cool down was around 6:37/mm and started to fatigue - definately not got the conditioning the bigger miles bring. Next weekend will tell me if it's improving with races and the plan is working or am I just levelling off with the #plan.
Threshold effort is mega comfortable, 158-163 bpm but once it steps up and the pace drops it's a bit of a death march. Need to build these up slowly and get that problem point identified as that's the next upgrade! Get that effort feeling more comfortable.
Did a nice and gentle 3 miles this afternoon to stretch the legs. Calfs a bit fucked so will keep stretching up.
Plan is 8-9 very easy miles tomorrow, 3 + 8 coke club Thursday and 5 mile flat tempo Friday. That is the main tester this week, be nice to keep that under 6's without going into the red.
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