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The Boards AC Bi-weekly speed sessions

24

Comments

  • #52
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Seres wrote: »
    thanks , will let you know how i get on during the week re session 1
    sorry just one unrelated question , have 10k monday week, whats the best way to lay out next weeks training so my training remains as undisturbed as possible ?

    I think sosa has a thread somewhere were racing flat gave him some great advice, I'll see if I can find it.


  • #53
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    First session completed this morning. Will write more about the pain in my log.

    Picked the 6 x 800m option. Was aiming for a 18:40 5k time, so it worked out as 1:30 a lap. Started well, then faded. Legs felt heavy. Picked it up again towards the end. Splits below:



    Set - 1st 400m / 2nd 400m
    1 - 1:29 / 1:31
    2 - 1:31 / 1:33
    3 - 1:38 / 1:44
    4 - 1:40 / 1:50
    5 - 1:43 / 1:49
    6 - 1:35 / 1:38


  • #54
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Here Seres I found it.
    Racing Flat wrote: »
    The sub 7 runs are a bit in no mans land territory i think.

    Mon 6 easy
    Tues 2 x 10min tempo at 10mile pace OR 4 x 1k at slightly slower than 5k pace
    Wed 6 easy
    Thurs 6 easy with 4 x 20secs at 1 mile pace
    Fri Rest
    Sat 3 easy with 4 x 30secs at race pace
    Sun Race

    Now this was for Sosa who probably does 40ish miles a week, so change the distance to suit yourself


  • #55
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    figs wrote: »
    First session completed this morning. Will write more about the pain in my log.

    Picked the 6 x 800m option. Was aiming for a 18:40 5k time, so it worked out as 1:30 a lap. Started well, then faded. Legs felt heavy. Picked it up again towards the end. Splits below:

    Well done Figs, I'll check your log out later , well done on finishing the 6 as its a tough session and how did you feel after and how did you find the recoveries ?, did you feel satisfied with your effort. One thing I'll have to check or maybe someone can answer it here, is I wonder should you have been aiming to do each rep at current 5k race pace and not what you'll be hoping to do after the 12 weeks, obviously as the weeks go by, your pace will pick up automatically. Great stuff Figs.


  • #56
    figs
    Registered Users, Registered Users 2 Posts: 610 ✭✭✭figs


    Woddle wrote: »
    Well done Figs, I'll check your log out later , well done on finishing the 6 as its a tough session and how did you feel after and how did you find the recoveries ?, did you feel satisfied with your effort. One thing I'll have to check or maybe someone can answer it here, is I wonder should you have been aiming to do each rep at current 5k race pace and not what you'll be hoping to do after the 12 weeks, obviously as the weeks go by, your pace will pick up automatically. Great stuff Figs.

    My current best 5k was a 20:27 on 15th March this year. That puts me at 1:38 a lap by http://www.runningforfitness.org/calc/paces.php.

    I'm planning on aiming for 18:40 for 5k, which is conveniently 1:30 a lap.

    First two felt ok. Three felt really hard. Four, harder still, and I was ready to quit. Told myself to do five as best I could. I was almost on my way home after five, and I said I'd do the last for pigiron. Six felt better. I think I'd forgotten about the pain. Recovery run of 600m was very slow at times.


  • #57
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    figs wrote: »
    My current best 5k was a 20:27 on 15th March this year. That puts me at 1:38 a lap by http://www.runningforfitness.org/calc/paces.php.

    I'm planning on aiming for 18:40 for 5k, which is conveniently 1:30 a lap.

    First two felt ok. Three felt really hard. Four, harder still, and I was ready to quit. Told myself to do five as best I could. I was almost on my way home after five, and I said I'd do the last for pigiron. Six felt better. I think I'd forgotten about the pain. Recovery run of 600m was very slow at times.

    I would imagine you should have done them at 1.38 each at the fastest. That way you might have had them all consistently around there. Shouldn't be more than a second or two out each one. When you run 18.40 you can do them at 1.30 each, but until then, perhaps stick to 1.38.

    Also, doing them on your own it's easier to drop a few secs in the middle - do them with others of the same standard and it might be easier to stay consistent.


  • #58
    jlang
    Registered Users, Registered Users 2 Posts: 1,491 ✭✭✭jlang


    Just did my 800x6. Measured 600 and 800 along a 1400m road with mapmyrun so the distances may not be exact but they'd be consistent each time.

    Not too sure what pace to aim for so took the 5k time inferred by McMillan for my fastest race (25:38 / 4 mile from a few weeks back) and that gave me 3:08 for each 800m. So between 3:00 and 3:08 was my target.

    New to this so I started far too fast the first time but could only keep up the pace for maybe 400-500m and limped in for 2:54. Wasn't too sure about continuing with the 6th iteration but figured I was at the far end of the course so I had to run home anyway! All around quite happy as I haven't run all week and had a bit of a cold the last few days and I didn't really have distance feedback mid-interval like I'd have on a track. If I did the same again on a different day I think 6 3:00s should be achievable.

    Times :
    Intervals ... 2:54 3:03 3:04 3:08 3:09 3:12
    Recovery ... 3:37 3:50 3:50 3:52 4:00
    With warm-up and jog back home, total: 9.87km in 50:10.


  • #59
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Thats excellent jlang, yourself and figs are of to a flyer and your pacing wasn't too far off, I would imagine if you slowed the first 3 down you would have hit 3:08 in the last 1 no problems. I did a set of 200s at the start of the week and made the same basic error of doing the first one too fast in 37 seconds causing me to run 3 of the last 4 @ 46 seconds but mistakes are ok, its the not repeating them thats important. :D


  • #60
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    jlang wrote: »

    Intervals ... 2:54 3:03 3:04 3:08 3:09 3:12
    Recovery ... 3:37 3:50 3:50 3:52 4:00

    Should recovery time allowed between reps have been less??
    According to http://www.runningforfitness.org rec time should be limited to equivalent of 400m time or half the rep,
    eg 3min per 800km, therefore 1:30min rec?

    This would have made the session even much tougher no doubt!

    Anyways, about to go and try the 2.5mile time trial myself but not looking forward to it as had a fair few beers last night:eek:

    So, hoping for about 18:45min....time will tell!!


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  • #61
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    belcarra wrote: »
    Anyways, about to go and try the 2.5mile time trial myself but not looking forward to it as had a fair few beers last night:eek:

    Just off to do that myself, but for some reason I was thinking it was 2.5k so was just going to do it and the "LeCheille" Cooper test as one in the same. I knew I shouldn't have been reading here first before going out. Guess I'll have to do an extra couple of laps then to get the miles in as well now. :(


  • #62
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    robinph wrote: »
    Just off to do that myself, but for some reason I was thinking it was 2.5k so was just going to do it and the "LeCheille" Cooper test as one in the same. I knew I shouldn't have been reading here first before going out. Guess I'll have to do an extra couple of laps then to get the miles in as well now. :(

    Still do them in the same run just set up a session to lap at 12 mins and 2.5 miles, thats what I'll be doing tomorrow


  • #63
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    Hmm, not figured out how to do that on the 405 yet. I've found where I can set it to either distance or time limit though and have set that to be 2.5 miles now in the "simple" workout.


  • #64
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    You do it in training centre,so open that first and then click on workouts and then click on running, double click any of those sessions to open it up then delete whatever steps are already made, then make your own and upload it from TC to your watch, shouldn't take long


  • #65
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    Ahh, so Training Center is useful for something then.

    Do the two steps combine, so if I'm saying go for 12 minutes followed by go for 4km (mines stuck in metric at the moment for some reason) is that 12 mins and then a completely seperate 4km or does it measure the total from the start?


  • #66
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    robinph wrote: »
    Ahh, so Training Center is useful for something then.

    Do the two steps combine, so if I'm saying go for 12 minutes followed by go for 4km (mines stuck in metric at the moment for some reason) is that 12 mins and then a completely seperate 4km or does it measure the total from the start?

    I'm just realising that point also :confused: I think I'll program it for a warm up until I press the lap button, then step 2 I'll do by time for 12 mins and then step 3 again until I press the lap button. The key here I think is to note how far you've ran after the warm up and add the 2.5 miles in the head.

    So what should happen is
    step1 - warm up- go until I press the lap button (just before you press lap button check how far you've ran and add 2.5 miles), lets say warm up is 1 mile
    Step 2 - go by time - 12 mins
    Step 3 - go until I press lap button - which should be after 3.5 miles, warm up + tt

    So when you get home you'll have your distance for your 12 mins and your 2.5 mile tt will be lap 2+ lap 3.
    I hope that makes sense


    Also I think sportstrack allow you to create laps also.


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  • #67
    jlang
    Registered Users, Registered Users 2 Posts: 1,491 ✭✭✭jlang


    belcarra wrote: »
    Should recovery time allowed between reps have been less??
    According to http://www.runningforfitness.org rec time should be limited to equivalent of 400m time or half the rep,
    eg 3min per 800km, therefore 1:30min rec?

    This would have made the session even much tougher no doubt!
    Sounds reasonable, but coach Woddle said do 600m recovery so I did 600. I figured it was OK for 600m slow to take longer than 800m fast. After a couple of the reps my recovery consisted of 30 seconds of staggering and the balance jogging.


  • #68
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    Well I'm back from my time trial. I didn't manage to do the Cooper test though as i was past 14min when I thought of it, d'Oh!

    Anyways, my distance was 2.41miles and time was 18:23. This, I'm reliably informed by my Garminn 305 is a pace of 7:37min/mile.
    (Reason for 2.41miles was I had to pick up my car at that distance! I'll be sure to copy this route though in 6 weeks time for the update.)

    I reckon I'd have been able to get close to breaking 18mins on this route if it wasn't for the fact I misjudged how warm it was and so ran with a long sleeve t-shirt and an Aldi running jacket....I was regretting it after 300m!!


  • #69
    belcarra
    Registered Users, Registered Users 2 Posts: 3,759 ✭✭✭belcarra


    jlang wrote: »
    Sounds reasonable, but coach Woddle said do 600m recovery so I did 600. I figured it was OK for 600m slow to take longer than 800m fast. After a couple of the reps my recovery consisted of 30 seconds of staggering and the balance jogging.

    *Hand up* Please teacher, is there any guideline on what pace the recovery run should be jogged at??

    jlang...sounds like you put the effort in anyways!!


  • #70
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Well done Belcarra and it'll be great to compare in 6 weeks time. If you have sportstrack you maybe able to create a lap, so you might be able to create a lap after 12 mins to give you your cooper test.


  • #71
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    belcarra wrote: »
    *Hand up* Please teacher, is there any guideline on what pace the recovery run should be jogged at??

    jlang...sounds like you put the effort in anyways!!

    For now being that its the start of the 12 weeks I would be more concerned about people getting all the reps done. I mentioned already that Salazar does the recoveries by distance and Pfitzinger does it by time 50-90% of the time it took you to do the rep.
    For the reason of getting all reps done is why I chose Salazars way and I would imagine as you get fitter your recovery over the set distance will get closer to one another. By the sounds of jlang and I could be wrong but if he did not take a longer recovery over the set distance after rep 5, he may not have got the 6th in, hence why distance over time for now.

    The pace for the recovery is up to you and walk if needed as its only the start of the program so your not expected to be hammering out these reps with little recovery, it will take away from the enjoyment and satisfaction of the session. As we start to build our tollerance for the sessions the recovery will play more of a part.


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  • #72
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    Just back now and trying to extract the relavent data from one bit of software or another. It happened to be a mile to where I planned on doing my laps anyway so I just used that as the warm up and then just used the "simple" workout of 2.5 miles. Only I didn't realise what the watch was doing at the end, played some tune at me, and I ended up pressing the start button again in my confusion so that has messed up trying to find the correct numbers from SportTracks a bit ... anyway ...

    My 2.5 mile time is 15:02 and the LeCheill test 12min distance is 2miles, although the numbers don't quite add up between the splits on the first two miles and then where it has the track point for the 12minute mark so I think I'll give myself the extra couple of meters and call it 3220meters/ 12minutes.


  • #73
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Well done Robinph, I should have warned you about the beeps :D
    15:02 very impressive, you don't seem to have lost any fitness with all that cross training in the snow. Your putting it up to me for mine tomorrow. I might do my tt downhill :D I won't really, I hope marley is opened early in the morning though as I want to get back for the marathon.


  • #74
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    Will be watching the marathon tomorrow myself, and then the Grand Prix as I've missed them all so far this year, so wanted to get it out of the way today. It is very scary to think that they are going to be plodding around over a minute quicker than me per mile and for an extra 24 of them tomorrow morning though.


  • #75
    uglyjohn
    Registered Users Posts: 747 ✭✭✭uglyjohn


    ok, because of the good weather i cant justify not going for a run.

    i cant stomach doing laps so i've found a 2.5 mile stretch of my usual route with landmarks at both ends. its pretty hilly but if i do my final time trial on the same route it wont really matter.

    http://www.mapmyrun.com/run/ireland/stillorgan/707124067686158297


  • #76
    uglyjohn
    Registered Users Posts: 747 ✭✭✭uglyjohn


    ...well at least i have plenty of room to improve!

    18:34 in total.

    Did 1.6 miles in the first 12 minutes.

    thats 7:26 per mile. not bad, thats a bit better than my marathon pace, but it was tough! im amazed at how much my fitness has gone down in the month since connemara.


  • #77
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Name|How many sessions completed|
    Woddle|0|
    Belcarra |1|
    Robinph |1|
    Showry |0|
    911sc |0|
    Rainbow Kirby |0|
    Figs |1|
    ecoli |0|
    Jlang |1|
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |0|
    Nerraw1111|0|
    Uglyjohn |1|
    St Mochtas |0|
    Seres |0|
    Runforrest |0|


    Ok I put this table together and to show you its not a competition I have those who have done the most sessions in last place :D, feel free to take yourself of the list if you feel its too much like a competition but its not, its for me to check on who is falling behind and that could be important for setting some sessions and also for those after the 12 weeks who are racing well and setting pb's, it will be nice for me and them to see that it was through consistant hard work. Also feel free to join the program and add yourself to the list at any time. One other thing, if you have a race on a certain week be sensible with your sessions and you might have to drop a session in favour of the race but count the race as a session and add it to the list.Any suggestions for the list let me know and its up to you when you complete a session to update the table.


  • #78
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Just to clarify the pace the intervals are to be done at, its current 5k race pace. If you have not done a 5k race, put in your most recent race into mcmillan calculator and read across to the 5k on the table. http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm


  • #79
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,086 ✭✭✭BeepBeep67


    Woddle wrote: »
    Name|How many sessions completed|
    Woddle|0|
    Belcarra |1|
    Robinph |1|
    Showry |0|
    911sc |0|
    Rainbow Kirby |0|
    Figs |1|
    ecoli |0|
    Jlang |1|
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |0|
    Nerraw1111|0|
    Uglyjohn |1|
    St Mochtas |0|
    Seres |0|
    Runforrest |0|
    BeepBeep67 |1|


    quote]

    6 x 400m @ 1 mile pace


  • #80
    Seres
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭Seres


    hey woddle
    do we need to do a 2.5mile time trial before we start these sessions ?


  • #81
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Seres wrote: »
    hey woddle
    do we need to do a 2.5mile time trial before we start these sessions ?

    Hi Seres, I just had a look at your log, 4x1400 solid session. No you don't need to do the time trial before we start, it's just 1 option out of 3 for session 1, check here for full details http://boardsac.blogspot.com/
    I don't think your too far away from where you where when you did the Donadea 10k (I think it was), so I would say a few speed sessions would be ideal for you before your goal race.


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  • #82
    Seres
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭Seres


    Woddle wrote: »
    Hi Seres, I just had a look at your log, 4x1400 solid session. No you don't need to do the time trial before we start, it's just 1 option out of 3 for session 1, check here for full details http://boardsac.blogspot.com/
    I don't think your too far away from where you where when you did the Donadea 10k (I think it was), so I would say a few speed sessions would be ideal for you before your goal race.
    have a 10k race monday week , havent raced in months , opportunities kept slipping away , what time do you think i should go for ? i am struggling to know what pace i should go out cause i havent raced in so long


  • #83
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Seres wrote: »
    have a 10k race monday week , havent raced in months , opportunities kept slipping away , what time do you think i should go for ? i am struggling to know what pace i should go out cause i havent raced in so long

    Have a look here for what you should do for the week, I found racing flats post http://www.boards.ie/vbulletin/showthread.php?t=2055544597&page=4

    I'm not that familiar with your training yet and I would only be guessing, if its not your goal race just use it for the expeience and start the race on the side of caution and ease into it and at least you'll take sth out of the race and you'll know what pace to go out at in the next race.


  • #84
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Name|How many sessions completed|Last session
    Woddle|1|2.5 mile tt
    Belcarra |1|2.5 mile tt
    Robinph |1|2.5 mile tt
    Showry |0|
    911sc |0|
    Rainbow Kirby |0|
    Figs |1|6x800m @ 5k race pace
    ecoli |0|
    Jlang |1|6x800m @ 5k race pace
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |0|
    Nerraw1111|0|
    Uglyjohn |1|2.5 mile tt
    St Mochtas |0|
    Seres |0|
    Runforrest |0|
    BeepBeep67 |1|6 x 400m @ 1 mile pace


    Did my 2.5 mile time trial this morning in 16:34, found it tough, it was 4 laps and a bit of a 1000 meter lap in Marley park, lovely conditions for it.


  • #85
    911sc
    Registered Users, Registered Users 2 Posts: 859 ✭✭✭911sc


    Woddle wrote: »
    Name|How many sessions completed|Last session
    Woddle|1|2.5 mile tt
    Belcarra |1|2.5 mile tt
    Robinph |1|2.5 mile tt
    Showry |0|
    Rainbow Kirby |0|
    Figs |1|6x800m @ 5k race pace
    ecoli |0|
    Jlang |1|6x800m @ 5k race pace
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |0|
    Nerraw1111|0|
    Uglyjohn |1|2.5 mile tt
    St Mochtas |0|
    Seres |0|
    Runforrest |0|
    BeepBeep67 |1|6 x 400m @ 1 mile pace

    No offence, I am taking myself off the list as i decided to focus on my OW swimming and cycling for the next couple of months. I am still going to run for sure, but combined with either swim or cycle, triathlon obliged. Speed will not be the issue, finishing will be, HIM being the target for August.
    Best of luck in your training.


  • #86
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Name|How many sessions completed|Last session
    Woddle|1|2.5 mile tt
    Belcarra |1|2.5 mile tt
    Robinph |1|2.5 mile tt
    Showry |0|
    Rainbow Kirby |0|
    Figs |1|6x800m @ 5k race pace
    ecoli |0|
    Jlang |1|6x800m @ 5k race pace
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |0|
    Nerraw1111|0|
    Uglyjohn |1|2.5 mile tt
    St Mochtas |0|
    Seres |0|
    Runforrest |0|
    BeepBeep67 |1|6 x 400m @ 1 mile pace


    None taken :)


  • #87
    Seres
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭Seres


    hey woddle , had meant to do the 800m reps session last night but had to opt for an easy run cause it was too dark when i got out , will get at them tonight , posting this is to put pressure on me to commit ,:)


  • #88
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Seres wrote: »
    had meant to do the 800m reps session last night but had to opt for an easy run cause it was too dark when i got out , will get at them tonight , posting this is to put pressure on me to commit ,:)

    Exactly what the thread is for :D


  • #89
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Woddle wrote: »
    Exactly what the thread is for :D

    I'll join in mid may, my sessions are going to be close to them maybe just a little differnet then..


  • #90
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    http://dublinathletics.com/dynamic/pdf/Graded%20Meeting%20No%20209.xls
    May the 6th at 20:35 in the 1500m D race. After been told that I won't make a show of myself, I've decided to give this a lash, just wondering if anyone else is interested in joining me and the race will obviously replace one of your sessions next week. I would urge everyone to try the track, after running in Santry last week, I think I'm hooked.


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  • #91
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Woddle wrote: »
    http://dublinathletics.com/dynamic/pdf/Graded%20Meeting%20No%20209.xls
    May the 6th at 20:35 in the 1500m D race. After been told that I won't make a show of myself, I've decided to give this a lash, just wondering if anyone else is interested in joining me and the race will obviously replace one of your sessions next week. I would urge everyone to try the track, after running in Santry last week, I think I'm hooked.
    I would love to but I dont think i'll be in any fit state that night, will defo be running some of them next month , Might need to make sure were registered ;)


  • #92
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    shels4ever wrote: »
    I would love to but I dont think i'll be in any fit state that night, will defo be running some of them next month , Might need to make sure were registered ;)

    Maybe this one Shels
    http://dublinathletics.com/dynamic/pdf/Graded%20Meeting%20No%20309.xls
    Kick of your track with a mile race :D


  • #93
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Would be nice will prob be 3-4 week after that one, first race i'll prob give a last two will be around the 25th I think.
    Need at least 6 week before i'll be on the track. Can't let you beat me by too much ;)


  • #94
    robinph
    Moderators, Science, Health & Environment Moderators, Sports Moderators Posts: 24,142 Mod ✭✭✭✭robinph


    Woddle wrote: »
    http://dublinathletics.com/dynamic/pdf/Graded%20Meeting%20No%20209.xls
    May the 6th at 20:35 in the 1500m D race. After been told that I won't make a show of myself, I've decided to give this a lash, just wondering if anyone else is interested in joining me and the race will obviously replace one of your sessions next week. I would urge everyone to try the track, after running in Santry last week, I think I'm hooked.

    Hmmm, could be tempted. Where is "Irishtown" though?


  • #95
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    robinph wrote: »
    Hmmm, could be tempted. Where is "Irishtown" though?

    ;) Excellent
    yep this one is in Irishtown, some of them will be in morton stadium aswell.


  • #96
    new2triathlon
    Registered Users Posts: 22 ✭new2triathlon


    Hi I waited until this morning to do first session- so it would fit in with my swim/bike training. I did the 5 * 600 session this morning. Main reason for selecting this one was not fitness level but I knew a definite 600m stretch of road along the Dodder bank, whereas was unsure of 800 markings! In hindsight I went faster than pace I could releastically maintain for 5km but enjoyed the session.
    Lap 1: 2m 35
    Lap 2: 2 min 32
    Lap 3 2 min 30
    Lap 4: 2 min 32
    Lap 5 2 Min 33

    Looking forward to next session of 100m's-which I will hopefully do on Fri morning

    All the best,
    New2triathlon


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  • #97
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Rathfarnham train down by the dodder and have it marked out, I havn't been down that way in ages, maybe one of the Rathfarnham runners here might be able to tell us what the markings are, if they still train there, I think they could be in terenure college now though.

    Well done though on getting the 600s done and very good pacing.


  • #98
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,086 ✭✭✭BeepBeep67


    Woddle wrote: »
    http://dublinathletics.com/dynamic/pdf/Graded%20Meeting%20No%20209.xls
    May the 6th at 20:35 in the 1500m D race. After been told that I won't make a show of myself, I've decided to give this a lash, just wondering if anyone else is interested in joining me and the race will obviously replace one of your sessions next week. I would urge everyone to try the track, after running in Santry last week, I think I'm hooked.

    I hope to run a 1500m on Sat 9th and eeek maybe a 800m the following day (just for the fun of it) :D.

    Tonight: 8 x 400m @ 80 sec pace with 90 sec recovery.


  • #99
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Name|How many sessions completed|Last session
    Woddle|2|2 mile tempo followed by 10x100m with 30 second recovery
    Belcarra |1|2.5 mile tt
    Robinph |1|2.5 mile tt
    Showry |0|
    Rainbow Kirby |0|
    Figs |1|6x800m @ 5k race pace
    ecoli |1|6x800m @ 5k race pace
    Jlang |1|6x800m @ 5k race pace
    Amadeus |0|
    MCOS |0|
    christeb |0|
    New2triathlon |1|5x600m @ 5k race pace
    Nerraw1111|0|
    Uglyjohn |1|2.5 mile tt
    St Mochtas |0|
    Seres |1|6x800m @ 5k race pace
    Runforrest |0|
    BeepBeep67 |2|8 x 400m @ 80 sec pace with 90 sec recovery


    I really enjoyed these and managed them between 19-21 seconds and a 16 second for the last one which I was happy with.


  • #100
    --amadeus--
    Closed Accounts Posts: 5,096 ✭✭✭--amadeus--


    I had originally planned to do a speed session today but a serious case of CBA was caught. I'll do at least one this week, I promise :o


  • #101
    Seres
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭Seres


    woddle
    got session 1 done , 6*800m with 600m recovery jog , will post times and commentary in log so dont have to repeat myself , hope that is ok


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