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Train Hard : Sunday lunch session

8 Sep

Broke ten minutes today with my 2.5km jog on the treadmill with a time of 9.58 – was feeling rather pleased with that. I’ve shaved off over a minute in a week!

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Train Hard : Bank Holiday Morning Run

6 May

Just because we got ourselves cups at the weekend, it doesn’t mean training ends there – that’s just the start! Henley is getting closer on the horizon!

This means the focus is now on maintaining and pushing the fitness, and developing the racing start technique.

Today, I’m working on the fitness!

As usual, I’ve been out strapped up with my phone and Bluetooth Heart Rate Monitor, and logged the route on my SportsTracker profile.

Despite the racing Saturday (+ the 16km row to and from the Regatta!) – part way along my legs definitely felt shot! – I was rather pleased with my performance.

My first 2.5km was in 9 minutes 39 seconds, and I managed to keep an average between 13 and 14km/h – this was what I had been working up to on the treadmill, but never tried it out on the road!

I have to admit though – I did have a couple of quick pit-stops en-route. I got from my house up to the big Sainsburys in Wandsworth (about 2.75km) and felt my legs were dying – I wondered what was wrong with me! It was at this point that I realised the pace I had been running at, and soon worked out why I was starting to hurt!

As you can see from the heart rate – the brief blips are where I stopped to catch my breath and stretch out my legs before running on.

Heart Rate Recovery

In terms of recovery, I finished running at 28 minutes, then quick walked home at an average pace of 6-6.5km for the last 4 minutes before stopping altogether, and my heart rate dropped as follows.

109bpm @ 0 minutes (start of exercise)

193bpm @ 28 minutes (end of run – 13-14km/h average)

145bpm @ 29 minutes (jogging at 6km/h)

132bpm @ 30 minutes (jogging at 6km/h)

115bpm @ 32 minutes (end of exercise)

Using the heart rate recovery calculation (see Terminology), this would put me at (193-145) / 10 = 4.8 – I’m rather pleased with that for now, especially as this is not a true reflection of recovery rate given that I was still moving!

Let the sun shine!

It just goes to show what a bit of sunshine, and some good tunes can do to push you, no matter how tired you feel before you head out!

I’m looking forward to plenty more runs out in the summer sun over the next few months. Although most of my friends would think I’m mental, going for a run early on a Sunday/Bank Holiday Monday can be great for the soul. Barely anyone around, the roads are quiet and the air is fresh and cool, it is a real pleasure to live in South West London!

Train Hard : Boxing Day Run

26 Dec

to blow off the cobwebs!

2.8 miles in 22 minutes

Train Hard : Gym workout pre-Xmas

22 Dec

warm up interval run of 5km – between 12 and 16.5km/h over 30 minutes

 

10 minutes on the ergo

 

weights:

30 lat pull downs

30 x 14-16kg tricep pull downs

10 x 8kg bicep curl

20 x 4kg bicep

30 x 4kg shoulder press

30 x trx curl

1 minute plank

10 pressups

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