Thursday, 25 June 2009

1/4 1/2 1/4 routine

Last training session before the Prestwold 10k on Sunday.

4 x 1/4 mile, 2 x 1/2 mile, 4 x 1/4 mile intervals. Pleased with results 8:48 pace which is good for me. Will now be resting up to Sunday.

Feel I have given the specific 10k training a good go. Target has always been to do a 10K under the hour, the target is the same again. The one thing that still might blight things is I never run so well in the AM as I do in the PM. Some do some dont.

Last year was very hot, forecast is showers, this could be a benefit.

Jason looking to Sunday

Tuesday, 9 June 2009

Ticking over

Just something to keep me ticking over before hols tomorrow.

20x12abp, 20x12 fig 8 to hold 20x12 swings, 10x20 elbow raise, 10x20 side bends, 40x8 hammer
swings 10x12 press, 10x12 bi curls, 10x12 tri extn.

Jason on hols

Sunday, 7 June 2009

Vanity calls

Closing in on holiday. Have been increasing KB work but now time to really turn up the wick.
In preparation for pool and beach gave the abs a good going over from the start rather than at the end like most people.

40x16 around body pass, 40x16 swing, 20x16 figure 8 to hold, 50x8 hammer swing, 30x20 side bends, 10x20 swing, 25x8 hammer swing, 10x32 hip circles, 10x16 renagade row, 20x20 ballistic row, 10x32 bent row, 10x32 shrugs, 10x32 elbow raise, 6x16 bi negs, 10x16 bi curls, 10x12 tri ext ext single arm, 12x12 tri extn dble arm, 12x20 press, 20x40 step ups, 20x40 sqts. Approx 45 mins
workload 7200kg. Nice.

Jason now enjoying a well earned wine.

Tuesday, 2 June 2009

Bilat V02 Tuesday 3 variation

Not exactly been looking forward to this. I know it is tough from previous experience. Yet on both occasions I have exceeded target therefore within my capacity to meet it.

Target is 5x132secs at 105% vV02 (8:11 pace) with 5x132secs at 60% vV02 recovers. Actual average = 8:03 so target bettered. However, lap 1 and 3 outside of target pace. lap 2,4 and 5 well under. So need to work on consistency when operating at this intensity.

Conditions where very hot as well so overall very pleased. Hope it all comes together in the Prestwold 10K

Jason enjoying a well earned wine.

Monday, 1 June 2009

Sunday and Monday

Sunday set out 8.30 with Jen. 7 miler mainly road then some woods then road and finish across a field. First 3 are pretty much up hill. Woods sadly only last for 1/2 - 3/4m then mildly undulating back. Temps on the increase all run and no wind to cool.

Monday set out 4.30 with Jen. 5 miler mixed terrain. Very hot and sunny. Felt I managed temps better than have done previously. Wore a white hat and had plenty fluids during the day in preparation. Seen a few rabbits while in the fields. Maintain run better in the afternoon evening than early morning.

12 miles for the week so far. V02 day Tuesday.

160 miles in the vibrams.