Tuesday Session - 5th November

Not (quite!) as lethal a session as last week....speedwork along Hoylake promenade on a lovely mild evening. Fireworks were visible in the distance over Wales as well as somewhat closer...

approx 2 mile warm-up, then

2 x (1 lamppost fast, 4 recovery, 2 fast, 3 recovery, 3 fast, 2 recovery, 4 fast, 1 recovery, 5 fast, 1 recovery);

approx 3 mins recovery and repeat the above...
- except that, as it didn't take us quite to the end of the prom, finished doing (or trying to) 9 lampposts fast.
Lampposts are on average almost exactly 50m apart.
HRM still with Polar, being fixed, so no details on how fast I was running or the HRs recorded. However, it was v competitive and for me it became more than anything a lactic tolerance session - I haven't done one of those for a while.
Early night for me now I think....

sorry - should have added that session ended with 4-5 mins recovery and approx 1.5 miles warmdown.

I'm going to bed.

Stuart – I echo what Ironman has said you sound well on your way to be able to do an Ironman, set the goal and go for it – this will also be my first at this distance and am currently tailoring my training plan to suit

Ironman – I am also hoping they decide to make it full distance this year

Snikster – There are loads of TRIs out there right through the summer at what seems to be unlimited variations in length and they are open to everyone – go for it

Gareth-

sunday marked the start of my winter training, over the next 3 months it gets harder and then i ease back off again, my way of thinking is i do endurance to get strength then i get speed through strength all this takes about 6 months but im still learning.
anyway sunday session went like this-
3mile warm up
12 x 1K with 60,50,40,30,20,10,20,30,40,50,60 sec recovery.
3mile warm down.
I did not time the 1k's cos thats not what this session is about , its important to run strong and maintain form as you become more tired.
I did have every intention to jog the recoveries but after the third one i just staggered about in the recovery period.
But talk about job satisfaction.