13th-16th Jan – Some tired training

Hard couple of weeks training and shattered now!
This week has been a tough one mentally to keep going.

Easier session 10′ at 80%HR, 10’at 75%HR and 40′ 65% at r18

10:00 2408m (2:04.5) r18
10:00 2330m (2:08.7) r18
40:00 8782m (2:16.6) r18

2k TT. Knew this was not going to be close to a PB -physically and mentally tired, had to do this afterwork (lots of squats going on today!), but enough excuses!
Started out hoping to cruise at 1:48s. Was struggling to keep at the 1:49s to start with and when couple of 1:50s started creeping in at around 500m I was very tempted to handle down. But managed to overcome the HD demons and kept it steady. Came in at a slightly disappointing 7:13.8

2k 7:13.9 (1:48.4) r35
250m 1:49.0
500m 1:49.2
750m 1:49.2
1000m 1:49.0
1250m 1:49.0
1500m 1:48.6
1750m 1:48.0
2000m 1:45.6

10k r22-24 at 75% HR. Struggled to keep HR down and stroke rate up this morning. Seemed to settle nicely at r21

10k 44:22.3 (2:13.1) r21

Down to do a 6k TT but it was more a case of treating it as a training piece and getting through it.

6k 23:15.98 (1:56.3) r28
1k 1:56.6
2k 1:56.7
3k 1:56.7
4k 1:56.6
5k 1:56.4
6k 1:54.8

Looking forward to some recovery next week 🙂

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Thursday 2nd Jan – 3x1500m

Wasn’t looking forward to this after the hard sessions the last couple of days
3x1500m [15:00]. Was aiming for 1:46-1:47 for this but found it tough going.
Lung burn and legs dead now.

1500m 5:23.8 (1:47.9) r35
1500m 5:26.1 (1:48.7) r35
1500m 5:28.1 (1:49.3) r34

That was quite hideous!

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Wednesday 1st Jan – 60′ r22

Happy new year!
Started off with 60 min rate 22. The first 40 minutes heart rate capped at 80% and the time trial the last 20, still keeping the rate at 22

60:00 14513m (2:04.0) r22
10 2421m (2:03.9) r22
20′ 2406m (2:04.6) r22
30′ 2382m (2:05.9) r22
40′ 2367m (2:06.7) r22
50′ 2463m (2:01.8) r22
60′ 2475m (2:01.2) r22

A session that is tougher than it looked on paper.

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Tuesday 31st Dec – r20 fun

7x2000m rate 20. My aim was to try to get them all sub 8 minutes. Bit if a tough session. Hit TE 5.0 on Suunto which I’ve never managed before

2000m 7:59.6 (1:59.9) r20
2000m 7:59.7 (1:59.9) r20
2000m 7:59.3 (1:59.8) r20
2000m 7:59.3 (1:59.8) r20
2000m 7:59.6 (1:59.9) r20
2000m 7:59.7 (1:59.9) r20
2000m 7:59.4 (1:59.9) r20

Total 14k 55:56.6 (1:59.8) r20

Quite a painful session!

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Mon 30th Jan – 4×750

4×750 this morning. As I’ve had an iffy week last week I set of cautiously. Managed to finish faster than I started. Still slower than PB pace but ill take the adaptations

Warm up 21:51.0 5005m (2:10.9) r20

750m 2:41.0 (1:47.3) r35
750m 2:40.6 (1:47.0) r34
750m 2:39.5 (1:46.3) r35
750m 2:38.8 (1:45.8) r36

Cool down 2512m 11:42.8 (2:19.9) r16

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Sat 28th Dec – 4×1250 hd

Not great session. Warmed up for 4×1250 at race pace
Did first one, felt rubbish. Stopped. The less said the better

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Fri 27th December – 10k

Just one session 10k at 82% HR

10k 41:58.8 (2:05.9) r23

Nice change of pace

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