Tue 20th:
Did 5x500mts + 3x1km
500mts
1- 1:44
2- 1:38
3- 1:36
4- 1:38
5- 1:41
1kms
1- 3:36
2- 3:36
3- 3:38
Wens 21st:
Ran 5 miles easy 42 mins
Thurs 22nd:
10x300 mts
1- 54secs
2- 59secs
3- 55 secs
4- 54 secs
5- 56secs
6- 53secs
7- 52secs
8- 58secs
9- 54secs
10- 52secs
Sat 24th:
6x400 + 6x800
400mts
1- 73secs
2- 73secs
3- 71secs
4- 72secs
5- 72secs
6- 69secs
800mts
1- 2:35
2- 2:33
3- 2:33
4- 2:35
5- 2:35
6- 2:32
Sunday, March 25, 2012
Monday, January 30, 2012
Monday 30-1-12
Speed session tonight :
3 miles warm up.
10x200 mts at 4:40 pace .
2 lap recovery .
1 mile at 5:42 pace followed by warm down
Good session , felt great
3 miles warm up.
10x200 mts at 4:40 pace .
2 lap recovery .
1 mile at 5:42 pace followed by warm down
Good session , felt great
2012......New Year and Challenges
New Year and new challenges set out for me....
Achievable goals for 2012:
5K - Sub 16:30min
4 Mile -Sub 22:30min
5 Mile - Sub 28 min
10k - Sub 36 min
10 Mile - Sub 60min
1/2 Marathon - Sub 80min
Marathon - Sub 3 hrs
These are realistc goals to aim for in 2012 , hopefully with little or no injuries and lots of hard training i can pull these off.
5 weeks yesterday to ballycotton 10 so litle time for sub 60 , 10 mile.
7 weeks yesterday to mallow, so if not ballycotton hopefully in mallow i can come up trumps.
Training schedule for this week : 30/1/2012
Mon : 20x 200mts on track tonight
Tues : 65 min easy / 8 min pace
Wens : rest day
Thurs : 8x400mts followed by 3min jog and 8 x 200mts at 5:15 pace
Fri : 60mins easy / 8 min pace
Sat : 2 mile warm up 8min pace followed by 8 x 400mts hills at 5:30 pace. followed by 2 mile warm down / 8min pace
Sun : 12-14mile long run / 8min pace
Achievable goals for 2012:
5K - Sub 16:30min
4 Mile -Sub 22:30min
5 Mile - Sub 28 min
10k - Sub 36 min
10 Mile - Sub 60min
1/2 Marathon - Sub 80min
Marathon - Sub 3 hrs
These are realistc goals to aim for in 2012 , hopefully with little or no injuries and lots of hard training i can pull these off.
5 weeks yesterday to ballycotton 10 so litle time for sub 60 , 10 mile.
7 weeks yesterday to mallow, so if not ballycotton hopefully in mallow i can come up trumps.
Training schedule for this week : 30/1/2012
Mon : 20x 200mts on track tonight
Tues : 65 min easy / 8 min pace
Wens : rest day
Thurs : 8x400mts followed by 3min jog and 8 x 200mts at 5:15 pace
Fri : 60mins easy / 8 min pace
Sat : 2 mile warm up 8min pace followed by 8 x 400mts hills at 5:30 pace. followed by 2 mile warm down / 8min pace
Sun : 12-14mile long run / 8min pace
Tuesday, July 26, 2011
Tues Speed work
Did 6x400mts followed by 8x200mts this morning.
Did the 400mts in avg speed of 73secs ... felt really strong...
Did the 200mts at avg speed of 33 secs... hard session , pushed the boat out on this one...
Did 1 mile warm up and down.
Did the 400mts in avg speed of 73secs ... felt really strong...
Did the 200mts at avg speed of 33 secs... hard session , pushed the boat out on this one...
Did 1 mile warm up and down.
Monday 25/07/2011
Did hard workout in gym on monday morning with lots of weights and sit ups ect..
That evening did 10k around carrigtwohill in very hot conditions, did it in 46.30... felt very good...
That evening did 10k around carrigtwohill in very hot conditions, did it in 46.30... felt very good...
Sunday Long Run
We did 3 laps of churchtown south 5 mile course to get a feel for the 2.5mile loop lap.
We added another 3-4 miles by running down to a beach and back, lovely morning for a run.
All in about 11 miles.
We added another 3-4 miles by running down to a beach and back, lovely morning for a run.
All in about 11 miles.
Subscribe to:
Posts (Atom)