GK training log

Murph_D · 19-03-2017 08:33PM

Your min/max HR is quite similar to mine, in which case the 163 avg isn't bad for an endurance run. Good week, no harm in mixing up,the sessions for a bit of variety!

Kennyg71 · 19-03-2017 08:41PM

Murph_D wrote: »

Your min/max HR is quite similar to mine, in which case the 163 avg isn't bad for an endurance run. Good week, no harm in mixing up,the sessions for a bit of variety!

Cheers D, will go get tested after Limerick after few weeks decent training.

Kennyg71 · 26-03-2017 10:20AM

Tues 21st Mar

8.36 miles @ 8.50 avg inc. VO2 max 5x1k @ 3-5k pace

Ran home from work, out along coast. Easy mile up to fairview and then into
session. Not really feeling it after day in work but hit paces ok, recovery probably
little on generous side as I ran 0.62 miles and 0.38 recovery as I read 50-90%
recovery between reps, but it was time not distance. Nice calm cool evening.

Reps. 1. 6.41 2. 6.30 3. 6.34 4. 6.39 5. 6.42

Wed 22nd Mar

8.47 miles Endurance @ 8.01

Early morning run into work, bit of head wind in first couple of miles from home
down to coast road, so good news it would not be head wind into town, this set head up nicely running gods on my side today good run, wind mostly side on or behind.

Friday 24th Mar

7.98 miles @ 8.30 avg inc. 14,10,8 @ Lt

Having re read schedules and noting should not be flogged on these sessions
decided to keep to lower end on LT target 7.20 P/m, ended up being good
session, left house at about 6.30pm just enough time to get in, get changed
and out, felt bit crappy on w/u but hit targets comfortablely.

14mins mile 1. 7.20 mile 2. 7.12

10 mins mile 1.7.21 mile 2. 7.15 (up hill from harmonstown - tonlegee rd)

8 mines 7.16 avg (felt easiest of lot)

Sat 25th Mar

3.1 miles pacing 26 mins at parkrun

Pacing Saturday at St Anne's, lots of targets from 20 mins down to 31 mins, think most people just use us as time targets, and don't try to lock onto you. so from feed back, people seem to up effort on pacing week and if not to be, can make sure next pacer doesent catch them. Mrskg got her own private pacer FerrisB who brought her in nearly a min under her previous pb. So big thanks C from mrskg. Good catch up after with FBOT on run director duties and Denisb also doing his pacing gig. Laura A/C also in for flying visit post race, hope dunboyne went well.

Sunday 26th Mar

12.1 miles inc. 11 miles endurance @ 8.13 avg

Hr avg 158. Max 174

Had 11 miles endurance run on plan for this morning, added in C/D mile as I think I need more miles in the bank before Limerick and this plan only has one 13 mile run, and have usually been up to 16-18 mile long runs when ever running a
good half in the past, so will tack on couple extra Miles easy to next few LR.

Late night and up at just after 7 to get out, felt a little sluggish on first few miles but got stronger as run progressed. Ran from Clarehall into Howth around light house and back the way I came, more up hill on way home but pace only picked up not with any great concious effort just felt comfortable, last mile of endurance effort was up trough baldoyle over bridge and slight drag back up towards home
and started to ease off as effort levels felt like they where rising here, probably down to bit tiredness, longest run in ages apart from Ballycotton, and heading out straight out of bed.

9.20,8.29,8.11,7.59,7.54,7.53,7.50,7.41,7.48,7.49,7.54,9.48

Ferris B · 26-03-2017 06:39PM

Kennyg71 wrote: »

Pacing Saturday at St Anne's, lots of targets from 20 mins down to 31 mins, think most people just use us as time targets, and don't try to lock onto you. so from feed back, people seem to up effort on pacing week and if not to be, can make sure next pacer doesent catch them. Mrskg got her own private pacer FerrisB who brought her in nearly a min under her previous pb. So big thanks C from mrskg. Good catch up after with FBOT on run director duties and Denisb also doing his pacing gig. Laura A/C also in for flying visit post race, hope dunboyne went well.

She had a determined look about her so I just annoyed her a bit gave a bit of encouragement to help her along. She did very well. Mind you, I'd say there's more to come off that time as she was well able to talk on crossing the finish line. I mean she didn't even puke! It also kept my pace in check which was useful.

Good week yourself G. Keep it up.

tang1 · 26-03-2017 07:59PM

Any goal time in mind for Limerick G, or are you just shooting the breeze?

Kennyg71 · 26-03-2017 08:18PM

tang1 wrote: »

Any goal time in mind for Limerick G, or are you just shooting the breeze?

All going well 1.35 ish, got 1.37.50 last year and felt I had a bit, so if next 4
weeks go well that will be target. Singed up for rock n roll half as well with hope to be really ready to take in training for DCM which is main target.

Singer · 26-03-2017 10:29PM

That's a good week G!

Kennyg71 · 29-03-2017 01:06PM

Tues 28th Mar

8.5 miles with VO2 max 3x1200 3x800 @ 3-5k pace

Evening run home after work. From town to Fairview and down trough clontarf,
Mile w/u then into first Rep. found this much more difficult than last week, probably due to recoveries being kept to target time wise. Also once finish along
the waterfront, I hate undulating nature of path and never do well on this part
of route. Had to walk recover after 800's probably went little to fast on 1200's
and re read book after sessions 1200 should be on lower end and 800's should be on higher end of effort. But only second one of these sessions so will learn as I go. Was bunched for 800's

1200 1. 6.31 2. 6.33 3. 6.36 2.25 mins recovery

800 1. 6.31 2. 6.41 3. 6.50 Just over 2min recoveries

Wed 29th Mar

8.5 miles endurance into work @ 8.08 avg

Found this tougher than last week, first 5 miles was into good breeze the eased or
changed direction. Not great night sleep and don't think was as recovered as well
this week from yesterday's efforts.

Keep losing posts and have to retype full week a few times, so will probably do more regularly as it pain at times on phone.:)

hot buttered scones · 29-03-2017 01:57PM

Kennyg71 wrote: »

Keep losing posts and have to retype full week a few times, so will probably do more regularly as it pain at times on phone.:)

I'm having exactly the same issue. Total pain

Murph_D · 29-03-2017 07:18PM

hot buttered scones wrote: »

I'm having exactly the same issue. Total pain

Write up in word, notepad, or notes (mac), then copy and paste. I gave up typing long posts directly into boards long ago for same reason!

Kennyg71 · 29-03-2017 07:40PM

Murph_D wrote: »

Write up in word, notepad, or notes (mac), then copy and paste. I gave up typing long posts directly into boards long ago for same reason!

I use my phone, tip wrong button or swipe by accident and hey presto gone.

Kennyg71 · 01-04-2017 07:21PM

Friday 31st Mar

13 miles Lr @ 8.54 avg. 1hr 55 mins

12 miles progression with last 3 at LT on plan , ran 3 miles or so in St Anne's before heading to club to meet some others doing 4 mile or so in St Anne's, so session got bit messed up and not really to plan, kind of stop start due to running and chatting.

8.53, 9.06, 9.01, 9.13, 8.31, 9.20, 9.43, 9.02, 7.45, 7.16, 7.05, 10.33, 10.11

Sat 1st Apr

5k @ 9.30 avg

5k recovery around parkrun with Toulouse, every one else wissing around this morning.

annapr · 02-04-2017 06:52AM

You seem to be right back at it G, good to see that... some impressive sessions too!

Kennyg71 · 02-04-2017 07:02AM

annapr wrote: »

You seem to be right back at it G, good to see that... some impressive sessions too!

Thanks Anna, some targets and better weather always good for the body and soul.:)

annapr · 02-04-2017 07:04AM

Kennyg71 wrote: »

Thanks Anna, some targets and better weather always good for the body and soul.:)

off boards now and get ready for juniors

Kennyg71 · 02-04-2017 05:21PM

Sun 2nd April

6k incl 5k jog for a jog, charity run for training dogs for Autistic children

Got there really early, 10.50 for 12.30 start, walked around for a while, E had whole family as cheering squad, so kids had good run around, waited for R to arrive, who got there at about 11.50, quick 1k warm up and went to start line,
had considered doing this as part of LR, but decided I'd give a blast as I don't do to many 5k races.

Lined up about 5 rows back, and off we go, nobody ahead is running so we
come to a stop, have to weave then onside of road to make some progress, it's about 300m out of park and onto road which is drag up to duel carriageway
lots on path and cycle track but I stick to road until top just before roundabout
we are directed to path. Passed lots up to here, where we turn onto long open roadway, and is little windy pass few here and watch beeps 1k, not looking at watch and start after nearest runner in sight a female runner and she stsrts to
Come back, about 1.5k a male and female runner pass, female runner being paced by male runner, latched on two these and we pull away after 2 Jnr club runners up ahead, we work together for next 1.5k and just about to catch jnrs, when female runner starts to flag, so push on myself and get a bit of encouragement from pacer, catch 2 jnrs just about where we hit undulating path
rythem all over the place and distracted so they come back past me again, but I could hear they where working hard, so just up ahead got off path and into cycle lane and push on to next target, starts to go down hill and pass another runner
just a head, 2 more runners about 350m ahead, but we turn into park for last 800m and loose sight, when I seen them again they had come back a bit, so upped effort but got something caught in throat and started to wrech, slowed for a few seconds and could hear feet, so upped effort and slowly could hear them falling behind again, got shout out with about 50m to go from few traveling supporters and upped effort again . Crossed line in 21.10 guntime 21.05 chiptime
Happy with effort, fastest 5k in over a year, 15th out of 430 but looking at results
most jogging or walking.

R&E also had good runs and seemed happy with runs.

JohnDozer · 02-04-2017 06:46PM

Catching up on logs around here slowly but surely. We have similar goals for Limerick! I like your choice of charity too, that race today was for My Canine Companion I think? My cousin has one of their dogs so it's one of the very few times I have agreed to mix running and sponsorship! Might cross paths in a few weeks... not long now

annapr · 02-04-2017 06:55PM

G, that's a great time considering the slow start and how much you were looking forward to it :eek:

Deffo coming back into form at the right time.

Murph_D · 02-04-2017 07:02PM

Well done, G - sounds like an awkward enough course from your description which makes the time look even better! Nice going.

Kennyg71 · 02-04-2017 07:36PM

JohnDozer wrote: »

Catching up on logs around here slowly but surely. We have similar goals for Limerick! I like your choice of charity too, that race today was for My Canine Companion I think? My cousin has one of their dogs so it's one of the very few times I have agreed to mix running and sponsorship! Might cross paths in a few weeks... not long now

Might see you there, good charity alright, good event.

Kennyg71 · 02-04-2017 07:53PM

annapr wrote: »

G, that's a great time considering the slow start and how much you were looking forward to it :eek:

Deffo coming back into form at the right time.

Thanks Anna, was flip flopping all week about this as it didn't really fit the plan.
A few more weeks of solid training hopefully bring bit more.

Murph_D wrote: »

Well done, G - sounds like an awkward enough course from your description which makes the time look even better! Nice going.

Apart from start no real congestion, but pain running on paths. Only really settled on plan on warm up, maybe if I had of identified who was racing earlier
may have got little better result.

diego_b · 02-04-2017 09:25PM

Very nice pace there G, speed is definitely there with you!

Kennyg71 · 03-04-2017 06:12AM

diego_b wrote: »

Very nice pace there G, speed is definitely there with you!

Thanks D, coming back to little bit of form.

denis b · 03-04-2017 02:46PM

Well that was pretty much from a standing start G. Well done. What a difference a month makes.

Kennyg71 · 03-04-2017 05:30PM

denis b wrote: »

Well that was pretty much from a standing start G. Well done. What a difference a month makes.

Think the long intervals at 6.30 pace made yesterday easier from Aerobic point of view, legs where tired as has been quick mileage build up for me. I know you have similar work outs hopefully same benefit accrues.

Mrs Mc · 03-04-2017 09:37PM

Nice one G

Kennyg71 · 04-04-2017 07:17AM

Mrs Mc wrote: »

Nice one G

Thanks A, you seemed to have located your mojo on Saturday, no hanging around

Bungy Girl · 04-04-2017 04:19PM

Nice work, G!

Kennyg71 · 04-04-2017 06:17PM

Bungy Girl wrote: »

Nice work, G!

Cheers G, if I can get as consistat as yourself things should start to come together.

Singer · 04-04-2017 09:26PM

Good stuff! Nicely raced too.

GK training log

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