Posted: 19/02/2014 at 19:00
WJH - nice progressive tempo, that last mile inside 10kp? How did it feel?
Looks like you are progressing well, often you'll just make a huge jump in performance from one week to the next. The best bit is when sessions/race times you would be delighted with on paper start to become regular occurrences... then you know you're really improving!
DT, perhaps you should look at approaching VO2 from another angle if you are struggling a bit with it, injury-wise. What kind of sessions are you doing? Perhaps dropping the distance down and doing a larger volume of short reps (300s, 400s etc) with shorter recoveries could help.
Simon, glad to see you back on track now. Somewhat unrelated but myself & CS are looking for parkruns to do the day before VLM in London, we are staying fairly central so wondered if you might want to join us at all. Plenty of time to work something out though.
(that offer goes out to anyone London-based of course as well)
Tricky one Mr V. Fartleks which are nothing more than extended strides with lots of recovery to start? Increasing intensity very slowely and easing into it may help.
Did a cracking session myself yesterday - plan was 5*800 w/90s rec - didn't quite go to plan as I overcooked the last rep, but still:
0.51m - 2:45(5:26/m)
0.5m - 2:35(5:09/m)
0.5m - 2:28(4:56/m)
0.5m - 2:29(4:55/m)
0.36m - 1:43(4:42/m)
Not a bad session at all. Struggled to get HR high enough but it certainly felt like I was breathing hard enough for benefit! Got a little overexcited at the start of the last rep, went through 400m in ~66 sec (4:25/m)....