Running (2 Viewers)

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

Travs said:

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

Click to expand...

That's a good session When you say 3 minute rests do you mean you stop and rest? Or jog recoveries?

Travs said:

5 x 1km
3mins rests

3:19
3:19
3:16
3:21
3:20

Initially a bit disappointed.... was hoping for solid 3:15's

But training pretty hard at the moment.... hard sessions, longer stuff, strength work.... just a little bit sore in the legs tonight.

Was really windy last night as well, the final couple of reps especially. Despite my reps being all over the place, i was the most consistent in the group, which tells how the wind played havoc with most peoples efforts.

Click to expand...

Very good that.

I did a 3x 2km (@ sub 3:30/km) session this afternoon with 2:30 rests (slow jog) as part of a 17km run. Plan to do a long run (30km+) on Friday (probably 3x 5 miles + warm up and cool down).

Have recently set some PBs:
- Half marathon PB of 1:22:39 (@ ave 3:55/km) as part of a 2x 5 mile session (1km float in between). 5 mile reps in 31:08 and 30:08. Got a bit carried away during the cool down as I realised a HM PB was in reach.
- 10 mile PB of 60:36 (@ ave 3:46/km)

Feel like there is more to come.

DawlishSkyBlue said:

That's a good session When you say 3 minute rests do you mean you stop and rest? Or jog recoveries?

Click to expand...

It wasn't a jog, but we did have to walk/shuffle about 200mtrs back to the start point.

CrawleySkyBlue said:

Very good that.

I did a 3x 2km (@ sub 3:30/km) session this afternoon with 2:30 rests (slow jog) as part of a 17km run. Plan to do a long run (30km+) on Friday (probably 3x 5 miles + warm up and cool down).

Have recently set some PBs:
- Half marathon PB of 1:22:39 (@ ave 3:55/km) as part of a 2x 5 mile session (1km float in between). 5 mile reps in 31:08 and 30:08. Got a bit carried away during the cool down as I realised a HM PB was in reach.
- 10 mile PB of 60:36 (@ ave 3:46/km)

Feel like there is more to come.

Click to expand...

Nice.

My 5 mile pb is also 30:08, also from a session alternating fast/slow miles, so could hopefully go faster in a race.

That 10 mile is very good..... i could only do 62:40 last November in a race (although i was ill.... but i doubt i'd break 61 even i'd been well)

Bitch of a session last night.

15 x 300mtrs on the track
split into 3 sets of 5
100mtr jog between each rep (45secs), and 5mins rest between each set of 5.

My target was 54secs (15min/5km pace), which i think i could just about maintain in perfect conditions..... but last night it started off pissing down (and got continually worse), and the wind was blowing me out of my lane on the back bend of the track.

A bit of a solo session as well.... with most of the group doing the Podium 5km in Leicester tomorrow, they were prescribed something much easier..... but with my 5km attempt coming early April at Battersea, i had to stick this one out alone (thats a bit of a lie.... there were two others, one who did the full session but was 5-7secs behind each rep, and another who did less than half the session)

1st set started at 58 and worked down to 56
2nd set was 57's and 58's
3rd set all 57's

Was pleased to hold it together and stay consistent, another solid session knocked off.

Long run done - 35.4km in 2:28:26 (@ 4:11/km ave). Included 3x 5 mile reps (1km float). Reps in 32:55, 31:46, 31:43.

Pleased its done.

Travs said:

Nice.

My 5 mile pb is also 30:08, also from a session alternating fast/slow miles, so could hopefully go faster in a race.

That 10 mile is very good..... i could only do 62:40 last November in a race (although i was ill.... but i doubt i'd break 61 even i'd been well)

Click to expand...

I look at some of your sessions and think I wouldn't hit your rep times!

CrawleySkyBlue said:

I look at some of your sessions and think I wouldn't hit your rep times!

Click to expand...

I've always had a feeling that my rep times indicate that i should be running some quicker race times.

I'm starting to get there on the 5km (particularly if i can break under 17mins), but 10km/10 mile, i've never really got where i feel i should be.

That said, a lot of my best performances have been on the fells and cross-country, and i've never really properly focused on anything longer than 5km on the flat.