Very pleased with this set.
Took the bus, but Tenke ran.
She arrived as I cleared rep 6 of 8. Note how the last 2 with Tenke were faster!
The hrt spikes were a joy to look at and the speed was there today. 1:19 for most of them, getting faster most of the way with the last two 1:16 and 1:15 thanks Tenke.
Garmin
Showing posts with label 400m reps. Show all posts
Showing posts with label 400m reps. Show all posts
Friday, 1 April 2011
Thursday, 16 September 2010
6x 400m Reps
Very busy at the track today, got quieter as the workout went on.
Watched the guys and gals in orange numbered bibs with a coach working on the track when I arrived, but was reasured I could use the track when the coach shouted at orange bibs to get out of the road of a guy with a garmin crashing around on the inside lane.
Noticed a group of uber elite forming and thought about joining them. Glad I did not as they just ran the perimiter loop several times.
Rather than 8-10 poor reps I did 6x400 of 45s recovery and started reasonable and tried very hard to keep the pace even at around 80% of max.
Started at 85 and by the 2nd last rep was 82, falling off to 86 on the last one. That’s same fastest as July, BUT average is miles better, by the 4th rep in July I was in the 90s.
I was tired having been out with the stars of TVP the night before and not 100%.
Pleased with the session, thanks to Tenke's elite training tips I feel the progress is coming.
Garmin
Watched the guys and gals in orange numbered bibs with a coach working on the track when I arrived, but was reasured I could use the track when the coach shouted at orange bibs to get out of the road of a guy with a garmin crashing around on the inside lane.
Noticed a group of uber elite forming and thought about joining them. Glad I did not as they just ran the perimiter loop several times.
Rather than 8-10 poor reps I did 6x400 of 45s recovery and started reasonable and tried very hard to keep the pace even at around 80% of max.
Started at 85 and by the 2nd last rep was 82, falling off to 86 on the last one. That’s same fastest as July, BUT average is miles better, by the 4th rep in July I was in the 90s.
I was tired having been out with the stars of TVP the night before and not 100%.
Pleased with the session, thanks to Tenke's elite training tips I feel the progress is coming.
Garmin
Friday, 9 July 2010
8m including reps at the track 8x 400
Early today, hit the track just after 8am. It was packed. Main event was around 40 blokes in 2 teams racing with a baton - making lots of noise and all wearing red tops with black vertical stripes. Anyone know them?
There was a bear topped bloke doing 200m sprints, another guy jogging around the track and a lady going supper slow knocking out 100m shuttles.
I was unsure if my 400s were going to happen, but just as I was going to change the session Mr 200m crashed through the blokes doing the relay and then shouted at them to get out the road. The last two finished and then they vanished and the 400s were back on. Yippe.
I tried to ease into the first two at a pace I thought was sustainable. 83, 84, 82. Started to feel it on the 4th dropped to 87 then 89 and that was really a hard effort. 92, 91, 91 to finish and no point in doing any more.
45 sec recovery was perfect.
In my mind's eye I had Tenke pulling away from me in front and Ken closing in from behind. But looking at Ken's 400m reps from yesterday I'd have had nothing to worry about.
So that's the tack work done now. The length of reps required now means we can do them on the regular route and I'm looking forward to that.
There was a bear topped bloke doing 200m sprints, another guy jogging around the track and a lady going supper slow knocking out 100m shuttles.
I was unsure if my 400s were going to happen, but just as I was going to change the session Mr 200m crashed through the blokes doing the relay and then shouted at them to get out the road. The last two finished and then they vanished and the 400s were back on. Yippe.
I tried to ease into the first two at a pace I thought was sustainable. 83, 84, 82. Started to feel it on the 4th dropped to 87 then 89 and that was really a hard effort. 92, 91, 91 to finish and no point in doing any more.
45 sec recovery was perfect.
In my mind's eye I had Tenke pulling away from me in front and Ken closing in from behind. But looking at Ken's 400m reps from yesterday I'd have had nothing to worry about.
So that's the tack work done now. The length of reps required now means we can do them on the regular route and I'm looking forward to that.
Wednesday, 26 May 2010
10x 400m Reps
I decided on something a little faster today. I really wanted to move at faster than 10km race pace and see what that felt like.
So I fiddled with the fully mains charged Garmin and convinced it to do 10 sets of 400m and only permited myself a minute between each to recover.
I was pumped as I got the rep start point and revved up into the first set. Wind behind, but decided to just run out hard and deal with the wind on the way back. 1:23 was my fastest and 1:42 was the slowest with a fairly tight range.
Hrt was deep in zone five for the second half of each on section and the recovery was fast - dropping back to zone three almost instantly. Felt like the minute recovery was over too soon every time and it was a real effort to keep going and I needed Tenke there to scream "No stopping" at me. By the last rep, I felt how Jason looked at the end of his max hrt test.
1 00:01:27
2 00:01:33
3 00:01:29
4 00:01:23
5 00:01:33
6 00:01:42
7 00:01:39
8 00:01:29
9 00:01:42
10 00:01:29
Giving an average pace of 3:52 min kms, so a 19:18 5km. Still not really good enough, but definately trending in the right direction.
So I fiddled with the fully mains charged Garmin and convinced it to do 10 sets of 400m and only permited myself a minute between each to recover.
I was pumped as I got the rep start point and revved up into the first set. Wind behind, but decided to just run out hard and deal with the wind on the way back. 1:23 was my fastest and 1:42 was the slowest with a fairly tight range.
Hrt was deep in zone five for the second half of each on section and the recovery was fast - dropping back to zone three almost instantly. Felt like the minute recovery was over too soon every time and it was a real effort to keep going and I needed Tenke there to scream "No stopping" at me. By the last rep, I felt how Jason looked at the end of his max hrt test.
1 00:01:27
2 00:01:33
3 00:01:29
4 00:01:23
5 00:01:33
6 00:01:42
7 00:01:39
8 00:01:29
9 00:01:42
10 00:01:29
Giving an average pace of 3:52 min kms, so a 19:18 5km. Still not really good enough, but definately trending in the right direction.
Monday, 29 June 2009
Circuits turn into punchy reps and I'm offically injured
Two early shifts on the bounce at work and so I was in two minds about circuits tonight. It was so nice I decided to go anyway. But wait, this is a running blog I hear you cry! Hold on that bit is on its way.
Only elite out tonight were Jon 37min 10km Jones and yours truly. No sign of Kevin either. We duly paired up and predictably aced every session.
By the time the shuttle runs came it had cooled down nicely. Laurence announced the final "endurance" running event of the night would be teams of 4 running out to the far rugby posts and back. Some later research proves our estimate that it was 100m for one length spot on. Now for the twist. Jon and I get to run in a team of 2 and need to do 6 out and backs for everyone else's 3.
After a quick discussion we decided Jon will lead and we will do 3x400s rather then 6x200s each.
Jon paces the first set nicely and has built up a comfortable lead, which has diminished little by the time I hand back to him for rep two. One team in particular is making a big effort to make us work on the second round trip. Racing the fresh man is really making me work and think hard about the pace on the first rep. Needs to be fast enough to win, but slow enough to say with it on the 200 to 400m leg.
On the last rep Jon makes up the ground I've lost and puts me into the last 400m with a slight lead. I push out as fast as I dare and with, I think, enough left in the tank for the last 200m. Now I'm racing people who have done half the total distance and are just starting their rep. One guy goes for it, but I hold him on my shoulder to the turn at the posts. On the way back I can feel that I'm very close to level 5 and know I don't want to hit the maximum heart rate just yet. The teams are now going mental screaming at their men to go for it - I see Jon yelling at me that I need to go now as I'm being overtaken. How very dare they! For the third time in three weeks the Lockett Rocket gets let out: the arms pump a little faster, the legs respond, the lungs can't get enough oxygen in, everyone is going crazy, and I catch a glimpse of a grey top drawing level. Now! 50m out and I hear Malcolm Balk whisper "form wins over effort every time" and feel my neck relax and lengthen, then stride opens out a bit and the feet hardly touch the ground. I focus on the line, but I can see the pain the grey top's face and I know already that I have won. Only just, but what a race.
By the time I am done the left foot, ankle and inside shin are bothering me. My assumption that running on grass would be fine was wrong. By the next morning I can just make it to the station. Every footfall hurts. No more running for me until the Chase Corporate Challenge next Wednesday. If even then.
Update on Friday: Seems Thursday may have been the most painful day as Friday was slightly better. Tip from Mr. Sant on the toe rolls is helping as is the ice advice from Jean-Marc - merci.
So that's it for a while guys. Out injured - it's official.
Only elite out tonight were Jon 37min 10km Jones and yours truly. No sign of Kevin either. We duly paired up and predictably aced every session.
By the time the shuttle runs came it had cooled down nicely. Laurence announced the final "endurance" running event of the night would be teams of 4 running out to the far rugby posts and back. Some later research proves our estimate that it was 100m for one length spot on. Now for the twist. Jon and I get to run in a team of 2 and need to do 6 out and backs for everyone else's 3.
After a quick discussion we decided Jon will lead and we will do 3x400s rather then 6x200s each.
Jon paces the first set nicely and has built up a comfortable lead, which has diminished little by the time I hand back to him for rep two. One team in particular is making a big effort to make us work on the second round trip. Racing the fresh man is really making me work and think hard about the pace on the first rep. Needs to be fast enough to win, but slow enough to say with it on the 200 to 400m leg.
On the last rep Jon makes up the ground I've lost and puts me into the last 400m with a slight lead. I push out as fast as I dare and with, I think, enough left in the tank for the last 200m. Now I'm racing people who have done half the total distance and are just starting their rep. One guy goes for it, but I hold him on my shoulder to the turn at the posts. On the way back I can feel that I'm very close to level 5 and know I don't want to hit the maximum heart rate just yet. The teams are now going mental screaming at their men to go for it - I see Jon yelling at me that I need to go now as I'm being overtaken. How very dare they! For the third time in three weeks the Lockett Rocket gets let out: the arms pump a little faster, the legs respond, the lungs can't get enough oxygen in, everyone is going crazy, and I catch a glimpse of a grey top drawing level. Now! 50m out and I hear Malcolm Balk whisper "form wins over effort every time" and feel my neck relax and lengthen, then stride opens out a bit and the feet hardly touch the ground. I focus on the line, but I can see the pain the grey top's face and I know already that I have won. Only just, but what a race.
By the time I am done the left foot, ankle and inside shin are bothering me. My assumption that running on grass would be fine was wrong. By the next morning I can just make it to the station. Every footfall hurts. No more running for me until the Chase Corporate Challenge next Wednesday. If even then.
Update on Friday: Seems Thursday may have been the most painful day as Friday was slightly better. Tip from Mr. Sant on the toe rolls is helping as is the ice advice from Jean-Marc - merci.
So that's it for a while guys. Out injured - it's official.
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