WRR club night - last before the IM

The last club night before the IM.  My training plan was for a low intensity 45 minute run - I did something different, I ran with group 4.  Lorayne took the session and it was a new club run route going via Delapre Park and along the River Nene coming back through Brackmills and up Back Lane.  I ran in the speed sets when it was flat but gave it an easy run up Back Lane not wanting to stress my achilles. I ran for 1hour 4'34" covering 6.7 miles.  My HR was higher during the speed sets but quickly calmed down in between.  It was a good session with an opportunity for faster runs.  No more fast runs for now, just keeping the taper going.

Comments

Post a Comment

Popular posts from this blog

A long slow run

After yesterday's excitement, today's run was long and slow was scheduled for 75 minutes all in HR zone 1 at less than 125 bpm . I am told they are good for me allowing the aerobic endurance to build that I will need in the ironman . I went out across Pineham to the Weedon Road and then back via Danes Camp Way and Ladybridge . It is a flattish course that helps with keeping the HR low. In the end I ran for 1hr 19 mins 16 secs with an average HR of 119 with a max of 126 and minimum of 58, in the end 99% of the time I was in the correct HR zone. Mind you the running was painfully slow with an average speed of 5.4mph. The evening finished with Pilate's . Full class tonight with some new faces to go with the new exercises to go along with the regulars - a new month so some changes.
Read more

Fins make a difference!

I do not mean the people from Finland, just those things you put on your feet when swimming.  Today was a swimming day with an early morning session.  The pool seems to be getting busier in the morning with people who can swim well, unfortunately it means that when I go along with all my gear I seem out of place, and have less space. Today's session was described as an endurance session.  It comprised lots of opportunities to kick, use the pull buoy, fins and paddles, all about front crawl.  All this kit meant I had to keep stopping, putting my glasses on to read the instructions between sets, and putting on and taking off the gear.  It was an ejoyable session and revealing as I could swim 4 lengths in my normal 2 minutes without any aids, but put on the fins and I could do 4 lengths in 1'30", which suggests I need to get my feet to work like fins.  The sets with the paddles didn't seem to affect the time much at all which was surprising to me.  The s...
Read more

Easier days

A couple more easier training days in preparation for the Edale Skyline race on Sunday.  I am looking forward to it, it seams the weather will be kind after the winter it will be soggy ground but with light winds and good visibility forecast it should be good. Swiming on Friday was a new style of session as the groups were rearranged a little for the next 10 week block.  I am still in lane 3 with fewer present than usual and Dave P re-joining the lane.  Robyn was timing us to start with so we would have times for 100m, 200m and 400m sets in future sessions.  We then did some unusual stroke work trying to focus on improving the power from the push phase of our stroke.  All in all a different session lasting 58'50" covering 1,600m. Today was intended to be an easy day with a new 45 minute flexibility, core strength and stability session completed at home.  The stretches were many of the usual set I follow; then onto some 60 second planks with the ...
Read more