Tenke cried off while we were getting changed, so no mad rush to the boat.
We changed plan and did circuits of the lower field. But no matter if we did the outer loop or took the short cut every single rep seemed to land on the up hill.
Aurelien's shiny new tri garmin did the business beeping at the appropriate moments.
The mainly uphill reps we held 4:20 km pace and on the flat to down reps sub 4.0 min kms was enough to leave us both drenched in sweat and exploring that max hrt!
We were well matched, A keeping me fast on the earlier reps and me dragging him along through the latter ones.
Showing posts with label reps. Show all posts
Showing posts with label reps. Show all posts
Friday, 12 August 2011
Thursday, 21 July 2011
Reps in Geneva, Tenke, Sofia and Aurelien
On the Mouette on the way over spotted 3 guys out on stand up paddles. Looked great fun.
Poor Aurelien was just back from his Tri in his home town of Thonon les bains - right over the lake from my place in Rolle.
I programmed Jason's Garmin for 4 by 4on 30 off 1 on 1 off.
Tenke did not mention to Sofia we had planned reps so while it was nice to see her we had no time to chat as we needed to be done in time to catch the boat back in 30 mins and the session was 28.
First rep was a garmin night mare as the 4 minutes became 5 Tenke called it and we stopped. I had failed to get Jasons Garmin to start. Sorted by the next set Aurelien was struggling to figure out what was next and was surprised at every thing we did.
Tenke's class shown through as usual. I asked for just under 4 min km pace and we cleared 1.05km, 1.04 and 0.988 on the 4mins on I captured and the sprints were a shade faster, but felt massively faster. She was tired and sweating out the night before's excess but still had the pace on the nose. Great stuff. And considering Zosia has had a baby since the last time I saw her she was going pretty well too.
Nice feeling to hear the Garmin beep done as the last rep completed just as the Mouette pulled into port.
Job done.
Garmin for reps 2 to 4.
Poor Aurelien was just back from his Tri in his home town of Thonon les bains - right over the lake from my place in Rolle.
I programmed Jason's Garmin for 4 by 4on 30 off 1 on 1 off.
Tenke did not mention to Sofia we had planned reps so while it was nice to see her we had no time to chat as we needed to be done in time to catch the boat back in 30 mins and the session was 28.
First rep was a garmin night mare as the 4 minutes became 5 Tenke called it and we stopped. I had failed to get Jasons Garmin to start. Sorted by the next set Aurelien was struggling to figure out what was next and was surprised at every thing we did.
Tenke's class shown through as usual. I asked for just under 4 min km pace and we cleared 1.05km, 1.04 and 0.988 on the 4mins on I captured and the sprints were a shade faster, but felt massively faster. She was tired and sweating out the night before's excess but still had the pace on the nose. Great stuff. And considering Zosia has had a baby since the last time I saw her she was going pretty well too.
Nice feeling to hear the Garmin beep done as the last rep completed just as the Mouette pulled into port.
Job done.
Garmin for reps 2 to 4.
Saturday, 2 July 2011
6x 1km reps
Paul was my coach at the track today and was much better than the dead Garmin.
The track in Rolle is 250m - which is odd, but worked well today for the 1km reps.
Paul shouted the splits and told me to speed up or slow down depending on how far from one minute laps I was:
Rep 1: 4:12 - too slow and fell of the pace in the 2nd and 3rd laps
Rep 2: 3:54 - very even
Rep 3: 3:53 - very even
Rep 4: 3:54 - even last lap faster
Rep 5: 3:50 - went for bust on last lap
Rep 6: 4:00 - made it all back on last lap after 1:01; 1:03: 1:04
Such a rewarding thing to see only one rep over 4mins. Getting there. And thanks to coach Paul!
The track in Rolle is 250m - which is odd, but worked well today for the 1km reps.
Paul shouted the splits and told me to speed up or slow down depending on how far from one minute laps I was:
Rep 1: 4:12 - too slow and fell of the pace in the 2nd and 3rd laps
Rep 2: 3:54 - very even
Rep 3: 3:53 - very even
Rep 4: 3:54 - even last lap faster
Rep 5: 3:50 - went for bust on last lap
Rep 6: 4:00 - made it all back on last lap after 1:01; 1:03: 1:04
Such a rewarding thing to see only one rep over 4mins. Getting there. And thanks to coach Paul!
Friday, 14 January 2011
Reps 10x 2mins on 1min off
5 out and 5 back. I just could not get going, felt sluggish.
Then, half way into rep 4 I see Aurelian running back to Geneva, I called out, "catch you on the way back!".
That injected some meaning into the activity and I noted 6 runners between him and I. To make catching him easier I did not go too hard on rep 5 and did the recovery heading home, rather than keeping going outbound on the last recovery as is my normal habit.
Great to catch the groups ahead and by rep 7 I thought I could see him. Big push for the last two reps, but I only caught 5 of the required 6. Back at the office he admitted that his run became seriously motivated after he saw me and he tanked it back determined not to have me catch him. So our chance encounter did us both some good.
I was stiff from skiing still. And slow. But, the hrt was far too low, pushing only gently into zone five on the last two reps. Pathetic performance, only made 485m on the longest rep (normally my 4min reps are faster) but I'll try again next week with something similar and see how I get on. Aurelian was showing an interest in the running track....
Garmin
Then, half way into rep 4 I see Aurelian running back to Geneva, I called out, "catch you on the way back!".
That injected some meaning into the activity and I noted 6 runners between him and I. To make catching him easier I did not go too hard on rep 5 and did the recovery heading home, rather than keeping going outbound on the last recovery as is my normal habit.
Great to catch the groups ahead and by rep 7 I thought I could see him. Big push for the last two reps, but I only caught 5 of the required 6. Back at the office he admitted that his run became seriously motivated after he saw me and he tanked it back determined not to have me catch him. So our chance encounter did us both some good.
I was stiff from skiing still. And slow. But, the hrt was far too low, pushing only gently into zone five on the last two reps. Pathetic performance, only made 485m on the longest rep (normally my 4min reps are faster) but I'll try again next week with something similar and see how I get on. Aurelian was showing an interest in the running track....
Garmin
Monday, 13 December 2010
Reps 4x 4min on 90s off
It was Tenke's birthday today and she rocked up in luminous pink birthday tights.
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
Friday, 20 August 2010
Thursday, 29 April 2010
10x 2min off 1min
Very weak reps today.
Decided last minute to do 10x 2mins on with 1min recovery. Too many miles in the legs. But I'm off for the weekend and next run might not be until Monday and next week needs to be a taper week leading up to the Geneva Half.
Was a hot day and the heat was an issue, I really appreciated the water in the fountains on the route.
Out bound reps were ok, but did not feel fast enough and I had no courage to go faster for fear of not making it back. Garmin confirmed zone 3 on the way out.
Turned back and the wind killed me. Had a wobble on rep 7 and a massive hrt spike - recoved quickly and did the last two passing some guy cruising fast enough to catch me on the recoveries and then I'd catch him on the on sections.
Disappointing stats, close to, but not on the 4min mile pace. Weird as actually better on the longer 4min reps. I guess the wind against was much stronger than I thought, or I was more tired than I though. Probably a combo of both.
Decided last minute to do 10x 2mins on with 1min recovery. Too many miles in the legs. But I'm off for the weekend and next run might not be until Monday and next week needs to be a taper week leading up to the Geneva Half.
Was a hot day and the heat was an issue, I really appreciated the water in the fountains on the route.
Out bound reps were ok, but did not feel fast enough and I had no courage to go faster for fear of not making it back. Garmin confirmed zone 3 on the way out.
Turned back and the wind killed me. Had a wobble on rep 7 and a massive hrt spike - recoved quickly and did the last two passing some guy cruising fast enough to catch me on the recoveries and then I'd catch him on the on sections.
Disappointing stats, close to, but not on the 4min mile pace. Weird as actually better on the longer 4min reps. I guess the wind against was much stronger than I thought, or I was more tired than I though. Probably a combo of both.
Thursday, 22 April 2010
6x4mins off 90s
Reps today and decided to reduce my normal 2mins recovery between the 6 4mins on session to 90 seconds.
Out bound into the wind and as I was on my own it was hard to force the efforts out. Wind against outbound but no excuse as the Garmin proved I did not get out of zone 4 until half way through rep 3.
I guy in a red top kept overtaking me on the recovery and then I would overtake him on the on. Made it as far as the start of the lake side hill and did the recover on the up hill so the downhill would be on the on! So rep 4 was start downhill and wind behind. Disappointed to only just sneak under the 4min km mark at 3:57 but it felt better.
5th felt good (and was under) I tried telling myself it was the last one but any fool could tell there was at least 3 more kms before Geneva, so it did not really work.
Last one I noticed something release on the right shin and suddenly that side felt very light and bouncy, so I almost made it back to the naked lady but came up 50m short. So only two under 4min kms and ave. 4:04 min/kms. I think this is more a function of no Tenke to speed me up or Ken running me down rather than a lack of fitness. That sesson should have been all about zone 5, but only spent 10mins there with nice recovery that just got me back to zone 3 in time to start over again
Out bound into the wind and as I was on my own it was hard to force the efforts out. Wind against outbound but no excuse as the Garmin proved I did not get out of zone 4 until half way through rep 3.
I guy in a red top kept overtaking me on the recovery and then I would overtake him on the on. Made it as far as the start of the lake side hill and did the recover on the up hill so the downhill would be on the on! So rep 4 was start downhill and wind behind. Disappointed to only just sneak under the 4min km mark at 3:57 but it felt better.
5th felt good (and was under) I tried telling myself it was the last one but any fool could tell there was at least 3 more kms before Geneva, so it did not really work.
Last one I noticed something release on the right shin and suddenly that side felt very light and bouncy, so I almost made it back to the naked lady but came up 50m short. So only two under 4min kms and ave. 4:04 min/kms. I think this is more a function of no Tenke to speed me up or Ken running me down rather than a lack of fitness. That sesson should have been all about zone 5, but only spent 10mins there with nice recovery that just got me back to zone 3 in time to start over again
Tuesday, 23 March 2010
11x 1min off 30
Just had enough time to squeeze in today's reps.
Naked lady statue gave me a stern look which said something like "No stopping on the recoveries!" I didn't - honest - ask the Garmin.
Planned to do 5 out and 5 back, but uncle Garmin tells you reps to go (including the one you are doing currently) so after 6 I was still out bound and now struggling to make it back in time for my next meeting.
The reps were dire in terms of preformance and consistency. First one was way to fast (5:10 min mile pace) followed by 4 progressively slower ones, bottoming out at 6:43 pace! Then there were people to catch which helped gague the pace and I evened out at around 6:00 min miles. Last few got down below 6:00 min miles and were progressively stronger, although I felt I worked harder for them.
Only realised I was on the 11th when I thought a minute must be up, and the Garmin said run until you press lap. That one was 5:52 pace!
The HRT graph showed an appropriate drift up, but while on the ground it felt like 100% zone 5 of the 11 minutes flat out running only 6 of them were in zone 5.
Looking forward to the re-arranged Tenke Tempo on Friday.
Naked lady statue gave me a stern look which said something like "No stopping on the recoveries!" I didn't - honest - ask the Garmin.
Planned to do 5 out and 5 back, but uncle Garmin tells you reps to go (including the one you are doing currently) so after 6 I was still out bound and now struggling to make it back in time for my next meeting.
The reps were dire in terms of preformance and consistency. First one was way to fast (5:10 min mile pace) followed by 4 progressively slower ones, bottoming out at 6:43 pace! Then there were people to catch which helped gague the pace and I evened out at around 6:00 min miles. Last few got down below 6:00 min miles and were progressively stronger, although I felt I worked harder for them.
Only realised I was on the 11th when I thought a minute must be up, and the Garmin said run until you press lap. That one was 5:52 pace!
The HRT graph showed an appropriate drift up, but while on the ground it felt like 100% zone 5 of the 11 minutes flat out running only 6 of them were in zone 5.
Looking forward to the re-arranged Tenke Tempo on Friday.
Wednesday, 10 March 2010
Reps 4x6 off 2 and no stopping!
These pictures should convey how cold this run was. No danger of water skiing today. Far too cold. The wind blew the spray from the lake and the water froze. Amazing stuff.
I love the simplicity of this set.
In theory it should be straight forwards, go at 10 km race pace, which for me is bang on or hopefully a shade under the all important 4 min per km mark to get me around 10km in under 40 minutes. One day, one day.
It was another ice wind day. La bise had stopped blowing at 160km per hour ripping various bits of buildings in Rolle, most notably part of the petrol station. That made the news! However, she was still blowing firmly in from the lake towards Geneva and it was bitterly cold.
Tenke said she'd run at my pace. Hmmm. What that translated to was, I'll run at your pace until there is any hint of you fading then I'll drift in front just enough to drag you through the rep at the target pace. Which, into that wind is a particularly kind thing to do.
We started at the naked lady, which Tenke claimed was not naked. I'll let you make your own mind up on that one.
The ice wind bit hard and I struggled to find my rhythm. The Garmin went into over drive screaming at me to speed up. I decided to ignore it. Tenke demanded to know why the Garmin did not know we were running into the wind.
The rep finished and Tenke circles like a vulture while I'm bent over double gulping frozen air in and trying to get some blood back into my head. We jog through the recovery.
Rep two feels better and I ignore the Garmin and am delighted to hear the final beep as the rep ends. I assume the post rep bent over double position and suddenly Tenke is not circling anymore but standing over me with her hands on her hips and a stern look on her face. She barks "NO STOPPING!" at me in a thick Dutch accent which is quite scary. It has the desired effect though, as I jog through the rest of the recovery and dare not ever stop again during reps!
By now I realise that the 3rd and final outbound rep will take us further than I've ever been. I enquire about the route beyond the crane. Yeah it's fine, just run up the hill - that's how I run home....
So, the last half of rep three is both into the ice wind and uphill. Only the thought of coming back down keeps me going to the end of the four minutes. Tenke is disappointed that we don't make it to the top of the hill during the recovery - yes she made us run UP the hill on the recovery!
Rep 4 was a joy. Downhill and the ice wind behind. 5 and 6 were solid too and we nearly made it all the way back to the naked lady by the end of the set.
Easy warm down and some rough calculations cheer me as I am sure that was around 4 min kms on all the reps.
Did not get a chance to look at the stats until now and am pleasantly surprised. Shade slower than 4min kms on the outbound 3 into the wind, but just a shade faster than 4min kms on the way back so net-net all six were at an ave of 03:56
pace. Now all I need to do for sub 40 10km is add 4 more reps and remove the 2min recoveries!
Heart rate was also spot on. Hit max on last rep and spent 14mins in zone 5 which is the most I've spent in the intensive zone for a long time.
I love the simplicity of this set.In theory it should be straight forwards, go at 10 km race pace, which for me is bang on or hopefully a shade under the all important 4 min per km mark to get me around 10km in under 40 minutes. One day, one day.
It was another ice wind day. La bise had stopped blowing at 160km per hour ripping various bits of buildings in Rolle, most notably part of the petrol station. That made the news! However, she was still blowing firmly in from the lake towards Geneva and it was bitterly cold.
Tenke said she'd run at my pace. Hmmm. What that translated to was, I'll run at your pace until there is any hint of you fading then I'll drift in front just enough to drag you through the rep at the target pace. Which, into that wind is a particularly kind thing to do.
We started at the naked lady, which Tenke claimed was not naked. I'll let you make your own mind up on that one.
The ice wind bit hard and I struggled to find my rhythm. The Garmin went into over drive screaming at me to speed up. I decided to ignore it. Tenke demanded to know why the Garmin did not know we were running into the wind.
The rep finished and Tenke circles like a vulture while I'm bent over double gulping frozen air in and trying to get some blood back into my head. We jog through the recovery.
Rep two feels better and I ignore the Garmin and am delighted to hear the final beep as the rep ends. I assume the post rep bent over double position and suddenly Tenke is not circling anymore but standing over me with her hands on her hips and a stern look on her face. She barks "NO STOPPING!" at me in a thick Dutch accent which is quite scary. It has the desired effect though, as I jog through the rest of the recovery and dare not ever stop again during reps!
By now I realise that the 3rd and final outbound rep will take us further than I've ever been. I enquire about the route beyond the crane. Yeah it's fine, just run up the hill - that's how I run home....
So, the last half of rep three is both into the ice wind and uphill. Only the thought of coming back down keeps me going to the end of the four minutes. Tenke is disappointed that we don't make it to the top of the hill during the recovery - yes she made us run UP the hill on the recovery!
Rep 4 was a joy. Downhill and the ice wind behind. 5 and 6 were solid too and we nearly made it all the way back to the naked lady by the end of the set.
Easy warm down and some rough calculations cheer me as I am sure that was around 4 min kms on all the reps.
Did not get a chance to look at the stats until now and am pleasantly surprised. Shade slower than 4min kms on the outbound 3 into the wind, but just a shade faster than 4min kms on the way back so net-net all six were at an ave of 03:56pace. Now all I need to do for sub 40 10km is add 4 more reps and remove the 2min recoveries!
Heart rate was also spot on. Hit max on last rep and spent 14mins in zone 5 which is the most I've spent in the intensive zone for a long time.
Tuesday, 27 October 2009
More powerful reps
Potential excuses for todays reps being bad.
1) Having been in Scotland at the weekend delivering my children to the half term playground that is Millport
2) Sunday going out to Luton Hoo (in flat shoes that trashed my tibialis posterier) then,
3) to the cinema to see couples retreat followed by a meal out then
4) power hour circuits on Monday night. Those were fun and Jo was back (800m in 2:21) so that made the shuttles at the end much more interesting and the young guns and some of us older dudes were finding out quickly just how fast Jo could go, the answer is very fast and give her more that the length of the hall I'm sure she could trash me, but over that distance I can just hold her pace. It was all very amusing.
None of all that mattered, I was fine.
At the meeting point in the Needs group were Scrutton, George, Paul, but no Martin.
George has been out for a while, but his comeback was most welcome.
Smaller group today and before you could say 6 by 4 with 90 off, three groups formed and Paul, George, Paul and I burst out laughing at the natural selection - hard stares from the elite group as they were clearly not going to condone enjoyment of any kind.
Scrutton zoomed away to lead rep one and he went through a puddle and splashed me. I spied a puddle 20m ahead and stamped down hard into it. Unfortunately, while soaking Steve (under the Geneva convention this is acceptable and appropriate retaliation) there was collateral damage and my apology was not enough for the back group who were pretty close to chucking me in the canal for that. Lucky for me I appear to be faster than them and with staying dry as motivation I had no choice but to lead the group through the first few reps.
Scrutton nearly hit a bike who was coming out of a tunnel and having slagged him of for that at the very same point I nearly crashed into a jogger. From then on every tunnel got a McIntyre shout as I went through.
Felt like a long way out and we were well past the park gates when we hit half way. Paul was still with me and George was still going well too.
Paul commented on form just after the turn. I noticed the non-sitting position and footfall circle working nicely just before then and the turn does indeed seem to be a good place to be thinking form.
The return leg was marked by a fast moving object closing in on us. This was Martin 'half reps' Wood late for the session but very keen to join in.
Two police were walking along looking out for something. Suddenly one of them jumps the railings then the other goes over too. The first one moves into the flats while the other makes a flanking maneuver around the back. We spot the target looking well guilty with bike. We offer to help catch the guy, but the police have him cornered so we just shout encouragement to the flanking officer.
Martin has upped the pace on the return leg. We're moving fast and I can hear him huffing and puffing on my shoulder. I focus on form again and try not to sit and slightly increase the footfall circle - again to my delight and surprise perceived effort drops and pace increases and Martin's footfalls aren't quite so loud anymore.
Dropped George somewhere after rep 4.
Psychologically prepared for the last rep. by stating my intention to let the elite through when they turn up without challenge.
I need not have bothered, as they never caught us. Made it perfectly back to the start point so thanks to Martin's timely arrival we'd done a perfectly balanced set of reps. I was very happy with today's session, 80-90 percent efforts by the end, but again feeling solid enough and light on feet.
With the race approaching fast and even Dave in taper, it's time for a rest day, then a slow day (watch out zone 1 slobs, here I come) and then a well timed Hare and Hound to round off the week - I'm going to get that hare this time!
1) Having been in Scotland at the weekend delivering my children to the half term playground that is Millport
2) Sunday going out to Luton Hoo (in flat shoes that trashed my tibialis posterier) then,
3) to the cinema to see couples retreat followed by a meal out then
4) power hour circuits on Monday night. Those were fun and Jo was back (800m in 2:21) so that made the shuttles at the end much more interesting and the young guns and some of us older dudes were finding out quickly just how fast Jo could go, the answer is very fast and give her more that the length of the hall I'm sure she could trash me, but over that distance I can just hold her pace. It was all very amusing.
None of all that mattered, I was fine.
At the meeting point in the Needs group were Scrutton, George, Paul, but no Martin.
George has been out for a while, but his comeback was most welcome.
Smaller group today and before you could say 6 by 4 with 90 off, three groups formed and Paul, George, Paul and I burst out laughing at the natural selection - hard stares from the elite group as they were clearly not going to condone enjoyment of any kind.
Scrutton zoomed away to lead rep one and he went through a puddle and splashed me. I spied a puddle 20m ahead and stamped down hard into it. Unfortunately, while soaking Steve (under the Geneva convention this is acceptable and appropriate retaliation) there was collateral damage and my apology was not enough for the back group who were pretty close to chucking me in the canal for that. Lucky for me I appear to be faster than them and with staying dry as motivation I had no choice but to lead the group through the first few reps.
Scrutton nearly hit a bike who was coming out of a tunnel and having slagged him of for that at the very same point I nearly crashed into a jogger. From then on every tunnel got a McIntyre shout as I went through.
Felt like a long way out and we were well past the park gates when we hit half way. Paul was still with me and George was still going well too.
Paul commented on form just after the turn. I noticed the non-sitting position and footfall circle working nicely just before then and the turn does indeed seem to be a good place to be thinking form.
The return leg was marked by a fast moving object closing in on us. This was Martin 'half reps' Wood late for the session but very keen to join in.
Two police were walking along looking out for something. Suddenly one of them jumps the railings then the other goes over too. The first one moves into the flats while the other makes a flanking maneuver around the back. We spot the target looking well guilty with bike. We offer to help catch the guy, but the police have him cornered so we just shout encouragement to the flanking officer.
Martin has upped the pace on the return leg. We're moving fast and I can hear him huffing and puffing on my shoulder. I focus on form again and try not to sit and slightly increase the footfall circle - again to my delight and surprise perceived effort drops and pace increases and Martin's footfalls aren't quite so loud anymore.
Dropped George somewhere after rep 4.
Psychologically prepared for the last rep. by stating my intention to let the elite through when they turn up without challenge.
I need not have bothered, as they never caught us. Made it perfectly back to the start point so thanks to Martin's timely arrival we'd done a perfectly balanced set of reps. I was very happy with today's session, 80-90 percent efforts by the end, but again feeling solid enough and light on feet.
With the race approaching fast and even Dave in taper, it's time for a rest day, then a slow day (watch out zone 1 slobs, here I come) and then a well timed Hare and Hound to round off the week - I'm going to get that hare this time!
Tuesday, 13 January 2009
Tuesday Intervals
Tough session today. As Justin pointed out I blogged his lack of understanding a similar session on 28th October, but that was a 7 min cycle, today's was an 8 minute cycle.
We did four sets of (5 minutes on, 30sec recovery, 60secs hard, 90 recovery) total 8 minutes per set, two out and two back.
Just about held the first set with Justin and Karen, but by the second there was some distance forming and growing.
Thankfully Martin turned up and did the last 1.5 reps and started racing Steve - his geen shirt was not actually getting any further infront of me through reps 3 and 4.
Confirmed my place as the slowest rocket locket. Still, it was good to be out, weather was mild beats sitting in an office.
We did four sets of (5 minutes on, 30sec recovery, 60secs hard, 90 recovery) total 8 minutes per set, two out and two back.
Just about held the first set with Justin and Karen, but by the second there was some distance forming and growing.
Thankfully Martin turned up and did the last 1.5 reps and started racing Steve - his geen shirt was not actually getting any further infront of me through reps 3 and 4.
Confirmed my place as the slowest rocket locket. Still, it was good to be out, weather was mild beats sitting in an office.
Thursday, 6 November 2008
Thursday Intervals
Made it in good time to the RV for once. Everyone very chirpy with interest rates down 150 basis points to 3 percent!
Near perfect conditions and no incidents on the towpath.
Today's elite session was twelve by 60 seconds on and 30 recovery, with 2 mins at the turn.
To my relief Karen said she would only do ten as she had a race at the weekend and I, being ever the gentleman (or lazybones...) immeadiately decide to do her alternative. By halfway Justin and Martin were both in the 10 set group.
Amazingly, (or more like she was not trying so hard due to the race on the weekend) I could atually hold the back group's pace for all 10 reps. I also had to watch as ended up leading a couple of the reps and could not help tanking it through the last one to see if anyone would come with me. Not sure if they did as I collapsed in a heap at the end.
Great to see Martin again and his huffing and puffing in my ear was a great incentive to hold the pace and not drop back through the group.
Near perfect conditions and no incidents on the towpath.
Today's elite session was twelve by 60 seconds on and 30 recovery, with 2 mins at the turn.
To my relief Karen said she would only do ten as she had a race at the weekend and I, being ever the gentleman (or lazybones...) immeadiately decide to do her alternative. By halfway Justin and Martin were both in the 10 set group.
Amazingly, (or more like she was not trying so hard due to the race on the weekend) I could atually hold the back group's pace for all 10 reps. I also had to watch as ended up leading a couple of the reps and could not help tanking it through the last one to see if anyone would come with me. Not sure if they did as I collapsed in a heap at the end.
Great to see Martin again and his huffing and puffing in my ear was a great incentive to hold the pace and not drop back through the group.
Tuesday, 4 November 2008
Tuesday Intervals
Was itching to get out today as did nothing since Friday. Weekend was a snively washout and did not make it to circuits on Monday due to same and a very slow train home.
Just made it to Bunhill row in time to set of with the gang, some twenty or so fit looking blokes and to my relief Karen was there too, so at least I reckoned I'd be able to keep someone in sight for the first half.
Today's session was a classic: eight sets of three on with one recovery and a two minute rest at half way.
Excitement at rep two: although I did not see it (already dropped by the top boys), at the bridge over the side canal there were great angry shouts from the fast group. Seems a cyclist decided to ignore the sign saying cyclist dismount and cycled over it right into a wall of rocket lockets travelling at speed. He did not come off the bike but he did hit a runner and nearly went for a swim in the canal. Cyclist was screaming at the guys to slow dowjavascript:void(0)
Save Nown, but really he should obey the signs......
I was pleased with my out bound performance, holding the pace with the back markers (even setting it at one point) but paid the price on the way back. I reached the furthest point I've ever been along the canal right out a couple of bridges after the start of the park.
Elite went through on the seventh and while it was good to see Martin back amoung us he still held the last one miles better than me - simply nothing left at that point.
Just made it to Bunhill row in time to set of with the gang, some twenty or so fit looking blokes and to my relief Karen was there too, so at least I reckoned I'd be able to keep someone in sight for the first half.
Today's session was a classic: eight sets of three on with one recovery and a two minute rest at half way.
Excitement at rep two: although I did not see it (already dropped by the top boys), at the bridge over the side canal there were great angry shouts from the fast group. Seems a cyclist decided to ignore the sign saying cyclist dismount and cycled over it right into a wall of rocket lockets travelling at speed. He did not come off the bike but he did hit a runner and nearly went for a swim in the canal. Cyclist was screaming at the guys to slow dowjavascript:void(0)
Save Nown, but really he should obey the signs......
I was pleased with my out bound performance, holding the pace with the back markers (even setting it at one point) but paid the price on the way back. I reached the furthest point I've ever been along the canal right out a couple of bridges after the start of the park.
Elite went through on the seventh and while it was good to see Martin back amoung us he still held the last one miles better than me - simply nothing left at that point.
Tuesday, 28 October 2008
Tuesday Intervals
On Monday I turned to my laptop at work and did something very bad to my back around the left shoulder. Agony at lunch, had to stop on the way back to the office. Had some very strong painkillers on Monday night, seemed OK Tuesday am. Made the mistake of running for the train and fourth footfall sent it into spasm and I had to stop and watch the train go in agony (again). Eased up by the time I'd got into work.
Finally made up my mind to take the risk and do the Tuesday reps. Figured either would loosen it up or destroy it.
Set off in plenty time and was the first of 13 to make the trip up to the canal. Enjoyed the hot air vent waiting for the others and not being exhausted before the session had even started.
Today's session was a nice complicated favourite - Justin this is for you! Each set is done four times, so twice on the way out and twice on the way back. Each set is a seven minute cycle as follows. Run for four minutes, rest for thirty seconds, run for one minute and recover for ninety seconds.
Second rep was interesting as just in front of me about two minutes into the four minutes on cycle Karen's watch strap popped and she decided to stop and come back to get it, Justin was right on her tail and just manage to get round her - luckily he made a leap to the land side, if he had gone the other way he'd have been in the canal!
Shame no-one I knew saw me on the canal for the first two reps, I actually held the pace with the back markers. Nice. Problem with that is I could only just stay with them on rep three and by the fourth I had zero acceleration left and limped in firmly the slowest kid on the block.
Still making progress, kept with them for 75% of the session, not that bad.
Now, some may wonder how good the A team really are. Well, Tim did Amsterdam marathon in 2hours 51minutes. That says it all.
When is Jean-Marc cumming back? I'm sure I'll be faster than him now. What ever happened to Martin? Come on guys......
Finally made up my mind to take the risk and do the Tuesday reps. Figured either would loosen it up or destroy it.
Set off in plenty time and was the first of 13 to make the trip up to the canal. Enjoyed the hot air vent waiting for the others and not being exhausted before the session had even started.
Today's session was a nice complicated favourite - Justin this is for you! Each set is done four times, so twice on the way out and twice on the way back. Each set is a seven minute cycle as follows. Run for four minutes, rest for thirty seconds, run for one minute and recover for ninety seconds.
Second rep was interesting as just in front of me about two minutes into the four minutes on cycle Karen's watch strap popped and she decided to stop and come back to get it, Justin was right on her tail and just manage to get round her - luckily he made a leap to the land side, if he had gone the other way he'd have been in the canal!
Shame no-one I knew saw me on the canal for the first two reps, I actually held the pace with the back markers. Nice. Problem with that is I could only just stay with them on rep three and by the fourth I had zero acceleration left and limped in firmly the slowest kid on the block.
Still making progress, kept with them for 75% of the session, not that bad.
Now, some may wonder how good the A team really are. Well, Tim did Amsterdam marathon in 2hours 51minutes. That says it all.
When is Jean-Marc cumming back? I'm sure I'll be faster than him now. What ever happened to Martin? Come on guys......
Thursday, 23 October 2008
Thursday Reps
Thursday reps with the Lockett Rockets.
Even later than Tuesday and I can see the guys heading up to the canal some two blocks ahead and just make it to the towpath before the session starts.
I catch what I think is eight by one minute on thirty seconds off, but that's just one leg, we're doing sixteen of those and a two minute recovery after the eighth at the turn.
Rep three is just starting when I bump in to Stephen Matthew - who used to work in my team and does iron-man events - wandering along the canal on his phone. Unbelivably, he's on the blower to Clive Hill who is in my team and shares the news with everyone in the office that the Fit Scottish Bloke is quite some way behind the other runnners...... Thanks for that guys.
After the third or fourth I'm sure the group of five backmarkers stopped pulling away from me and I made it back at the end past the starting point - so the second eight were better than the first. None of the A team caught me this time so perhaps I should have tried to keep up the group of five on the first few a bit harder.
Even later than Tuesday and I can see the guys heading up to the canal some two blocks ahead and just make it to the towpath before the session starts.
I catch what I think is eight by one minute on thirty seconds off, but that's just one leg, we're doing sixteen of those and a two minute recovery after the eighth at the turn.
Rep three is just starting when I bump in to Stephen Matthew - who used to work in my team and does iron-man events - wandering along the canal on his phone. Unbelivably, he's on the blower to Clive Hill who is in my team and shares the news with everyone in the office that the Fit Scottish Bloke is quite some way behind the other runnners...... Thanks for that guys.
After the third or fourth I'm sure the group of five backmarkers stopped pulling away from me and I made it back at the end past the starting point - so the second eight were better than the first. None of the A team caught me this time so perhaps I should have tried to keep up the group of five on the first few a bit harder.
Saturday, 18 October 2008
Catch up intervals
Had a spare forty minutes on Saturday morning so decided to catch up and get some reps in. As I was in uncharted territory (near sandpit lane) went for an out and back with eight sets of two minutes on, one off. Only the first rep actually cleared five hundred m which is pretty disappointing as they all need to be more than five hundred to get a sub twenty minutes five km in or even the elusive sub forty ten km.
Still much more enjoyable once I got off Sandpit Lane itself and out through the Oakland college site along the lane through the fields and out as far as the Hatfield road gate.
Still much more enjoyable once I got off Sandpit Lane itself and out through the Oakland college site along the lane through the fields and out as far as the Hatfield road gate.
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