Towards the end of the week and the Ofsted result
Friday was a funny sort of day - Cath was off early to school for the second day of her school's Ofsted inspection and I was then off to Northgate to thank the staff as Chair of Governors for their hard work in the school being Outstanding. The day panned out well in Ofsted terms as Cath phoned me later in the day and told me her school was still rated as Outstanding - educational excellence all round.
The training went well as well. The Friday swimming session at Cripps saw fewer swimmers - perhaps the half-term effect - so we only had 5 in lane 3. Same session as last week, so quickly into the warm up, then some technique work with coaching tips from Robyn on getting a longer reach on my stroke. The main set was based on a pyramid of 4x100m, 2x200m and 1x400m. The sets went well with the 2oom sets taking 5'12" and 5'18" and then the 400m set taking 10'51" that was faster than my time at Duston last year. Total session time of 1hr 1' 11" covering 1,900m. We didn't have time to complete the cool down, the lanes were being removed and the sub aqua session ready to start. I then went home to celebrate the Ofsted success with a curry and few glasses of wine.
Saturday started with a bike ride to be followed by a run straight after. The target for the bike was two and a half hours with the emphasis on over geared hill sets. I joined the WRR ride, all male group today with Dave and Caroline off skiing for half-term and other regulars missing. We set off to do up to 3 hours, the pace was slightly faster than recent weeks, with all quickly getting into the ride. It felt colder than it should have done perhaps due to the damp air. We headed off towards Hanslope via Salcey and then onto Haversham where we annoyed a few motorists on the road as overtaking was difficult. We then headed off via Stony Stratford onto the back roads towards Whittlebury, but with a variation to go via Akeley on a new route to make for a longer ride. We then headed back via Shutlanger and Blisworth. I was out for 2hrs 34' 07" riding 40.39 miles, 79 average cadence, 118 average HR with 18% of the time in Zone 3 mainly on the over geared hill efforts.
Once I got home, quick change into my running clothes for a short run. I followed the format of the run after my turbo session on Tuesday and felt good as I managed to run faster and easier for 2.84 miles in 23'31", unfortunately that was not what I was scheduled to do so I had a slightly shorter run than the schedule and spent 90% of my time in HR zone 3 rather than in zone 1. Never mind, I was pleased with the run. Lets see what difference it makes to my legs as I have the next cross country on Sunday and would like to be stronger than I was at Charnwood last week.
The training went well as well. The Friday swimming session at Cripps saw fewer swimmers - perhaps the half-term effect - so we only had 5 in lane 3. Same session as last week, so quickly into the warm up, then some technique work with coaching tips from Robyn on getting a longer reach on my stroke. The main set was based on a pyramid of 4x100m, 2x200m and 1x400m. The sets went well with the 2oom sets taking 5'12" and 5'18" and then the 400m set taking 10'51" that was faster than my time at Duston last year. Total session time of 1hr 1' 11" covering 1,900m. We didn't have time to complete the cool down, the lanes were being removed and the sub aqua session ready to start. I then went home to celebrate the Ofsted success with a curry and few glasses of wine.
Saturday started with a bike ride to be followed by a run straight after. The target for the bike was two and a half hours with the emphasis on over geared hill sets. I joined the WRR ride, all male group today with Dave and Caroline off skiing for half-term and other regulars missing. We set off to do up to 3 hours, the pace was slightly faster than recent weeks, with all quickly getting into the ride. It felt colder than it should have done perhaps due to the damp air. We headed off towards Hanslope via Salcey and then onto Haversham where we annoyed a few motorists on the road as overtaking was difficult. We then headed off via Stony Stratford onto the back roads towards Whittlebury, but with a variation to go via Akeley on a new route to make for a longer ride. We then headed back via Shutlanger and Blisworth. I was out for 2hrs 34' 07" riding 40.39 miles, 79 average cadence, 118 average HR with 18% of the time in Zone 3 mainly on the over geared hill efforts.
Once I got home, quick change into my running clothes for a short run. I followed the format of the run after my turbo session on Tuesday and felt good as I managed to run faster and easier for 2.84 miles in 23'31", unfortunately that was not what I was scheduled to do so I had a slightly shorter run than the schedule and spent 90% of my time in HR zone 3 rather than in zone 1. Never mind, I was pleased with the run. Lets see what difference it makes to my legs as I have the next cross country on Sunday and would like to be stronger than I was at Charnwood last week.
Comments
Post a Comment