Coaching – Week 20

A tough but rewarding week with some good progress on the interval session and a new PB at Parkrun…

Day 1

Recovery run: 40 minutes fully conversational effort

This was a different type of route to normal. Due to a train strike I was staying at Victoria so headed off around that area along with St James’s and Green Parks. not an easy place to run with all of the tourists, but this was an easy recovery run, so not a problem.

I did go a bit further than planned, mainly due to misjudgement on my behalf. I was also running a bit quicker in the last half of the run. This was due to a very threatening sky and lightning, so I did not want to get caught in it. Luckily I missed the rain.

Considering this was the day after the marathon there was very little evidence left of it, remarkable speed of clear up.

Screenshot 2016-05-02 15.45.31Screenshot 2016-05-02 15.45.47

Monday HR

Day 2

Interval session: warm up well + 2 x (5 x 400m @ 5km effort) + 3 minutes easy + 2 miles at half marathon pace.  In the first of 400m (or 2 mins if you cant get to a track) take 45-60 seconds between efforts. In the second set take the following recovery: 60s, 45s, 30s, 15s. This will build up the lactate before you then run your 2 mile effort at HM PB pace!

I have absolutely no idea how I managed to do that session. I was running a bit late and the bug I have was being a pain and was not feeling well. However, I checked in to the hotel and made sure I put the kit on before I did anything else.

I headed out and did my warm up, running to the cinder track in Victoria Park. I have not used it before and if it was not any good the other option would have been to run round the park. It was a bit rutted and could do with a roll but was not too bad so I starrted.

I hit the first interval session and tried to do a sensible but good 5km pace, PB pace is 4:20. All 5 of the 400m blocks were within 3 seconds of each other, pleasing, and the average pace was a fraction under 4:16.

After the recover it was off again. I was so not wanting too and only being bale to breath through one nostril was making it tricky, but I was there so had to do it.

It was tough and the last 400m was hard but pleased to have got through. The second set was again within 4 seconds in each one, but slightly slower. The average pace again was good at 4:22, which was only brought down by the last 400m one at 4:30 pace.

Overall, across both blocks, the average pace was 4:19. I will take that, within 1 second of the PB pace.

Aftter the recovery part ot was off for the 2 miles. I really was not sure if I could make it, but I was digging deep and determined to do it. One of the reasons I chose Victoria Park was that there are always other runners and that gave me a focus in the 2 mile section. I had set in my watch for 4:50 to 5:00km pace, which would be HM PB pace. I wanted to try and get it as close to 4:50 as possible and was pleased to come out with 4:51.

I was definitely pushing myself and hopefully with a couple of days off running and getting shot of the bug I will be good for the next 2 weekends.

Screenshot 2016-05-02 16.04.01Screenshot 2016-04-26 22.57.25Screenshot 2016-04-26 22.57.40Tuesday

Day 4

Turbo: 3 x 10 minutes @ threshold effort from 5 mins easy spin recovery + 5 x 40 secs hard / 20 secs easy (focus on big gear power)

I had to skip this session due to work

Day 6

Parkrun – run hard Chris + 30 minutes at a conversational pace

OK, lets get the confession out of the way, I had a hangover and a bad one. Far to much wine last night, but that is now it until after Hackney. I most definitely did not think I would do a good run this morning, but somehow turned out a Parkrun PB.

I always think that Horsham is slightly short and the GPS recorded 4.87km at 4:22. When I did Melbourne it measured 5 and a pace of 4:20, so in theory slightly slower. However, the pace I was going at the end would have probably got me through in about 21:45 so would have been very close. In theory the Parkrun has been measured, so I will be claiming the PB.

I started to struggle through the 4km mark, and that was my slowest km, but all of them were in the low to mid 4:20’s. The final KM was at 4:10 pace and I was able to raise the speed towards the end.

Considering how I was I am very pleased witht hat and am set on doing a sub 21:00 in Horsham and would love to do a proper 5km race to see what I can do.

The ankle has been sore for the last few days and was again today, but running on the grass was a lot easier on it.

I was defintely in the red zone for a lot of this run, definitely not helped by last night

The target I set was to be sun 22:00 minutes and in the top 30. Both done as I came in 28th

Screenshot 2016-05-02 16.25.56Screenshot 2016-05-02 16.26.03Screenshot 2016-04-30 12.55.12

Screenshot 2016-04-30 12.55.26Saturday

Day 7

Road bike: 120 minutes relaxed riding

A lovely morning for a ride. Out early and although the legs felt a bit heavy throughout the ride it felt pretty comfy for a couple of hours. I as riding at just over 25kph, which is where I want to be at for RideLondon, for the total duration. I know that I will need to improve the fitness levels and stamina to manage that.

I had set up to do a 51km ride, which I hoped would get me about 2 hours, so really pleased to have judged that spot on. Next target will be to do the London Sportive in under 4 hours.

Pleased with the power outputs for an easy ride, although with the roads round here you can not take it that easy, and I always pedal hard down hill and on the flats.

I do have to say that the roads are terrible, massive potholes all over the place. Does make it more challenging!

I hit one big pot hole full on and it was very close to damaging some very vital parts, plus the bike! Got away with it, just

Sun DistSun iLevelsSun Power

The Current Week

HRPowerScreenshot 2016-05-02 16.45.41

8 Week Rolling Summary

Screenshot 2016-05-02 17.02.01Screenshot 2016-05-02 17.02.17

Monthly Sumamry – 2016

Screenshot 2016-05-02 16.47.07

Monthly Summary – Annual Rolling

Screenshot 2016-05-02 16.47.20

Day to Day Summary – 2016

Screenshot 2016-05-02 16.47.30

Author: The Mr Smith

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

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