Coaching – Week 14

Week 14 of the coaching culminated in another race a another pb.  Things are starting to pick up after a more solid week of training…

Day 2

Threshold 45 minutes. 5 x 5 minutes. Run the first 3 at half marathon pace, pick up to 10km pace for the final 2. All from 90s recovery.

I am not quiet sure what happened, but that felt good all the way.  I set the HM pace at 5:10 to 5:15 (pb pace) and 4:40 to 4:50 for the 10k, which would have been just outside pb pace.

I was struggling to keep the HM pace down, but was on rolling terrain so difficult to tell, but very pleased with the 5:17, 5:03 and 5:09 pace, all of which gave a sub 5:15 grade adjusted pace.  Just need to be able to carry that pace through the whole half marathon.  The 10k efforts were very pleasing, the first was 4:51 pace and the second was 4:38, but adjusting for gradient they were 4:36 and 4:40, so bang on pb pace.

Even more pleasing was no ankle pain until the last 5 minutes when I was easing off

Fingers crossed this is the beginning of improvements, physically, mentally and in terms of performance.

Screenshot 2016-03-15 20.58.25Screenshot 2016-03-15 20.58.42Screenshot 2016-03-15 21.00.07Screenshot 2016-03-15 21.04.12

Day 3

Turbo 60 minutes – 30 minutes easy / 30 minutes as 10 x 3 mins pick up / 3 mins steady continuously

Session reduced in terms of time and sets and crammed in to the morning rather than evening.  This was due to work constraints, but not wanting to miss the session completely.

It was not the most pleasant feeling getting on the trainer at 5:15 am, straight from bed.  I reduced the set to 4 *3 minute pick ups with 2 minute recovery.

Energy levels were not there and it did feel hard to pick up to the required points, but still managed to raise the HR and put some effort in.  It has been a couple of weeks since I have managed a turbo session and definitely felt that I had not been doing them, plus the run from day 2 was in the legs.

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Day 4

30 minute run as 3 x 10 minute build ups. Start each 10 min block super easy, pick up to threshold effort by final 2 mins, then drop back at start of next 10 mins. No set rest.

I had to carry this over to the morning of day 5, rather than the evening of day 4 due to a late night at work.  I also had to reduce the set but one 10 minute build up due to needing to get back for work.

5 minute gentle warm up and then in to the set.  It took quite a lot of discipline, which is good for me to get, not to go straight to threshold.  I was pleased that the first 10 minutes was a good build up and that I managed to get to threshold with about 2 minutes to go.

As soon as the first was up I dropped the pace and tried to get the heart rate back under control and as soon as it dropped down to zone 2 I started to pick the pace back up again and managed to build again to threshold.

I could have done the final set without too much trouble but needed to get back.  Pleased with the results and the gradual increase in heart rate and pace.

Screenshot 2016-03-18 16.39.09Screenshot 2016-03-18 16.39.23Screenshot 2016-03-18 16.41.14

Day 5

Turbo 30 minute light spin out and stretch

A very comfortable 30 minutes on the turbo exploring the new Zwift mountain extension.  I kept the effort in the low to steady region but again pleased with the power and climbing.  I chose the mountain route to basically find a bit of effort but also something that I could spin lightly and get in to a rhythm for.  The new routes look like they will provide some great opportunities for hard efforts on the turbo with the simulated climbs.

Screenshot 2016-03-18 19.51.31

Day 7

I started the morning with a nice gentle swim to loosen up the muscles ahead of the North London Half.  Full details can be found on the North London Half page, but that was a good run and a big pb by 6.3% over the one set in Brighton just 3 weeks ago.

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The Current Week

A more solid week with most sessions completed and finished off with a thoroughly enjoyable and big pb race.  The targets are definitely achievable and if they are reached before the end of the year stretch targets with be created.  The Day 2 activity was a pretty good indicator of form and I did manage to carry the pace all of the way through the half.

Screenshot 2016-03-20 16.08.44

8 Week Rolling Summary

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Summary – 2016

Screenshot 2016-03-20 16.10.13

Monthly Summary – Annual Rolling

Screenshot 2016-03-20 16.10.40


Day to Day Summary – 2016

Screenshot 2016-03-20 16.10.23

Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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