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Back on the road 2018

  • 08-03-2018 2:05pm
    #1
    irfrm
    Registered Users, Registered Users 2 Posts: 405 ✭✭


    Back again after 2 years off boards, 2017 was just poor from a training and racing point of view and could not motivate myself and then Dublin 18 in under 4 hrs 50 minutes slower than 2016. I have sign up to a training plan and and going to record how it goes, plan is to build up fitness again and focus is DCM 18.
    Week 01
    Monday 40min easy with 5*100 strides
    Tuesday 15 wu/cd 4*7min with 2 minutes recovery
    Thursday 50min easy
    Friday 15 wu/cd 2,3,4,3,2 fast with 1min recovery
    Saturday 80 mins easy
    Monday: Easy run, 45 min, 5.5 miles @8:02avg
    Tuesday Found the session tough as had not done any speed in awhile splits 6:46. 6:52. 6:51 and 6:46, 7 miles
    Thursday Easy 52 min, 6.35 miles @8:08avg


Comments

  • #2
    Kellygirl
    Registered Users, Registered Users 2 Posts: 3,022 ✭✭✭Kellygirl


    Best of luck with the training.


  • #3
    irfrm
    Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Friday
    Tough session, hard to maintain pace, legs felt tired. Splits 6:15, 6:31, 6:33, 6:40, 6:04. Last one down hill. 6 miles 50:03 minutes.
    Saturday
    Changed long run to Sunday as a few were going to ballycotton to do 10 miles. Rest day
    Sunday
    10.1 miles 80 minutes @7:56. 10mile wu/wd Found the first 4 rough but settle well and was comfortable from 5 to 10.
    Happy with week 1
    36.5 miles 4:58:53
    Week 2
    Monday
    Club training but just did 45 minutes easy 5.3 miles
    Tuesday
    Rest
    Wednesday
    15 min wu/we 15 min tempo @6:49, 3 min recovery. 1 minute by 6 with 1 minute recovery
    5:33, 5:43, 5:33, 5:45, 5:55, 5:30.
    Good session, 1 hour 7.2 miles


  • #4
    irfrm
    Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Friday
    Tough session, hard to maintain pace, legs felt tired. Splits 6:15, 6:31, 6:33, 6:40, 6:04. Last one down hill. 6 miles 50:03 minutes.
    Saturday
    Changed long run to Sunday as a few were going to ballycotton to do 10 miles. Rest day
    Sunday
    10.1 miles 80 minutes @7:56. 1mile wu/wd Found the first 4 rough but settle well and was comfortable from 5 to 10.
    Happy with week 1
    36.5 miles 4:58:53
    Week 2
    Monday
    Club training but just did 45 minutes easy 5.3 miles
    Tuesday
    Rest
    Wednesday
    15 min wu/we 15 min tempo @6:49, 3 min recovery. 1 minute by 6 with 1 minute recovery
    5:33, 5:43, 5:33, 5:45, 5:55, 5:30.
    Good session, 1 hour 7.2 miles


  • #5
    irfrm
    Registered Users, Registered Users 2 Posts: 405 ✭✭irfrm


    Friday
    15 mins WU 6,5,4 @tempo 6:36, 6:40, 6:36 3,2,1@interval 6:15, 6:15, 6:15
    15 min CD. 7 miles 58:07

    Saturday
    7 miles 1:00:0

    Sunday
    11.11 miles @8:09 90:33min
    Good week 37.7miles


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