A Slow Journey to Faster Times

yaboya1 · 08-07-2014 09:41AM

statss wrote: »

nice splits - do you still have another level up to master, 160BPM, that would be the last one yeah?

155 is next. I think 160 would be my HRMarathon if I'm trained properly by then.

statss · 08-07-2014 09:52AM

yaboya1 wrote: »

155 is next. I think 160 would be my HRMarathon if I'm trained properly by then.

savage, you'll be hitting 6:XX very comfortably so when you move to the next level.

ecoli · 08-07-2014 09:55AM

Very solid progression YB, great to see the results come through after a few shaky sessions, a testament to your focus and determination

yaboya1 · 08-07-2014 10:12AM

ecoli wrote: »

Very solid progression YB, great to see the results come through after a few shaky sessions, a testament to your focus and determination

And to the good advice I receive here.

ecoli · 08-07-2014 10:15AM

yaboya1 wrote: »

And to the good advice I receive here.

Advice (good or bad) is easy to dish out on the internet, implementing it and putting the continual work is an entirely different matter

yaboya1 · 08-07-2014 01:23PM

Tuesday 8th July - 120 minutes Easy
14m @ 8:43/m average (127bpm avg)

Had only planned on running for an hour this morning, but decided to continue while I was out there and get in my long(ish) run for the week. Perfect conditions for it (I got in just before the rain started)

. I'll just get some more easy miles in tomorrow and Thursday, before doing my second Steady session of the week on Friday. Too busy for running on Saturday and if I get anything done on Sunday it will only be a few recovery miles.

Splits:

Mile 1 - 8:37 (131bpm)
Mile 2 - 8:46 (128bpm)
Mile 3 - 8:42 (125bpm)
Mile 4 - 8:46 (124bpm)
Mile 5 - 8:35 (125bpm)
Mile 6 - 8:52 (128bpm)
Mile 7 - 8:49 (126bpm)
Mile 8 - 8:26 (126bpm)
Mile 9 - 8:40 (126bpm)
Mile 10 - 8:54 (127bpm)
Mile 11 - 8:35 (128bpm)
Mile 12 - 8:45 (130bpm)
Mile 13 - 8:47 (132bpm)
Mile 14 - 8:46 (133bpm)

Happy enough with how the week is going though as I should still hit 60+ miles, even with a couple of days off. Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

Ferris B · 08-07-2014 01:47PM

yaboya1 wrote: »

Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

TbL if you're listening, seeing as how you're so fond of golf, we could do with a caddy to carry all three of our golf bags. It would be great for the core training.:D

ThebitterLemon · 08-07-2014 09:21PM

Ferris B wrote: »

TbL if you're listening, seeing as how you're so fond of golf, we could do with a caddy to carry all three of our golf bags. It would be great for the core training.:D

Shower of ball bags

TbL

menoscemo · 08-07-2014 09:56PM

yaboya1 wrote: »

Happy enough with how the week is going though as I should still hit 60+ miles, even with a couple of days off. Now I'm off to play golf with Statler & Waldorf (aka Ferris B & FBOT01), hopefully finishing in time to see the first World Cup semi-final this evening. Lovely jublee :pac:

Statler

Duffy+Waldorf+United+Leasing+Championship+b2oYNEcwJMLl.jpg

And Waldorf??

;)

ThebitterLemon · 08-07-2014 10:17PM

Good man Meno, funny as fock, laughed my ass off.

TbL

yaboya1 · 09-07-2014 10:03AM

Wednesday 9th July - 90 minutes Easy
10.48m @ 8:36/m average (125bpm avg)

Out nice and early on a perfect morning for running. Back to the golf course this afternoon for round number three of the week. I need the practice after FBOT01 took all my money yesterday :P.

Splits:

Mile 1 - 8:43 (133bpm)*
Mile 2 - 8:28 (123bpm)
Mile 3 - 8:44 (123bpm)
Mile 4 - 8:28 (123bpm)
Mile 5 - 8:32 (126bpm)
Mile 6 - 8:43 (125bpm)
Mile 7 - 8:42 (124bpm)
Mile 8 - 8:39 (128bpm)
Mile 9 - 8:34 (126bpm)
Mile 10 - 8:11 (125bpm)
0.48 - 4:18 (125bpm)

HR is incorrect in Mile 1. HRM was spiking all over the place and hit 170bpm at one stage even though I was moving above 9min/mile pace at the time!

menoscemo · 09-07-2014 11:27AM

ThebitterLemon wrote: »

Good man Meno, funny as fock, laughed my ass off.

TbL

I have to admit a little bit of ignorance here. I was unaware of the names of the two old blokes on the muppet show, so I asked FerrisB on saturday why you called them after Craig Stadler and Duffy Waldorf

Ferris B · 09-07-2014 04:51PM

for old times sake...

https://www.youtube.com/watch?v=14njUwJUg1I

Itziger · 09-07-2014 05:17PM

Wow, so much running and so much golf!

I did 12 holes this morning after a little 24 month break from golf. Steady rain from start to finish. 3 nice pars though. Followed by 3 pints at 12 midday and cinema with the young lad in the afternoon. Dozed for a good bit of it (He tells me I didn't snore: result!)

Then home and a few cupcakes.

Don't think there are many more 'do not do's' left for today.

yaboya1 · 10-07-2014 01:51PM

Thursday 10th July - 90 minutes Easy
10.36m @ 8:45/m average (126bpm avg)

An almost identical session to yesterday, although this was more difficult than it should have been due to a late night on the beer watching the football. Still, a solid workout nonetheless. Looking forward to tomorrow's Steady session which will take me past 60 miles for the week, earning me a weekend off for golfing & boozing!

Splits:

Mile 1 - 8:45 (121bpm)
Mile 2 - 8:41 (126bpm)
Mile 3 - 8:40 (126bpm)
Mile 4 - 8:46 (126bpm)
Mile 5 - 8:45 (127bpm)
Mile 6 - 8:47 (126bpm)
Mile 7 - 8:45 (127bpm)
Mile 8 - 8:43 (127bpm)
Mile 9 - 8:38 (128bpm)
Mile 10 - 8:55 (128bpm)
0.36 - 3:14 (128bpm)

yaboya1 · 11-07-2014 08:32AM

Friday 11th July - 75 minutes Steady
11.42m @ 6:37p/m average (133bpm avg???)

This felt a lot more difficult than the same session on Monday but I was fresh from two days off going into that, whereas I came into today off almost 50 miles in the last four days. Unfortunately my HRM let me down during this session. It was working perfectly until the fifth of the Steady miles where it started to go haywire. Readings of 102bpm at 6:37 min/mile pace were obviously inaccurate, so I decided to try and run by feel to the same effort I'd been putting in up to then (I've included the heart rate readings just to show how ridiculous they were). Anyway I'm very happy with these results. A good tough mornings work out of the way and a well earned weekend off in my opinion. I didn't bother with the strides afterwards as I felt I'd already done enough for the day/week.

Splits:

Warm up mile - 8:46 (109bpm)

Mile 1 - 6:31 (140bpm)
Mile 2 - 6:36 (150bpm)
Mile 3 - 6:23 (149bpm)
Mile 4 - 6:37 (151bpm)
Mile 5 - 6:41 (143bpm)
Mile 6 - 6:36 (141bpm)
Mile 7 - 6:34 (140bpm)
Mile 8 - 6:41 (145bpm)
Mile 9 - 6:34 (129bpm)
Mile 10 - 6:36 (122bpm)
Mile 11 - 6:39 (102bpm)
0.42 - 2:48 (121bpm)

1 mile cool down - 8:24 (127bpm)

Ferris B · 11-07-2014 08:39AM

yaboya1 wrote: »

Friday 11th July - 75 minutes Steady
11.42m @ 6:37p/m average (133bpm avg???)

This felt a lot more difficult than the same session on Monday but I was fresh from two days off going into that, whereas I came into today off almost 50 miles in the last four days. Unfortunately my HRM let me down during this session. It was working perfectly until the fifth of the Steady miles where it started to go haywire. Readings of 102bpm at 6:37 min/mile pace were obviously inaccurate, so I decided to try and run by feel to the same effort I'd been putting in up to then (I've included the heart rate readings just to show how ridiculous they were). Anyway I'm very happy with these results. A good tough mornings work out of the way and a well earned weekend off in my opinion. I didn't bother with the strides afterwards as I felt I'd already done enough for the day/week.

Splits:

Warm up mile - 8:46 (109bpm)

Mile 1 - 6:31 (140bpm)
Mile 2 - 6:36 (150bpm)
Mile 3 - 6:23 (149bpm)
Mile 4 - 6:37 (151bpm)
Mile 5 - 6:41 (143bpm)
Mile 6 - 6:36 (141bpm)
Mile 7 - 6:34 (140bpm)
Mile 8 - 6:41 (145bpm)
Mile 9 - 6:34 (129bpm)
Mile 10 - 6:36 (122bpm)
Mile 11 - 6:39 (102bpm)
0.42 - 2:48 (121bpm)

1 mile cool down - 8:24 (127bpm)

They look like splits from a race... well my kind of race. Well done. Some workout.

ThebitterLemon · 11-07-2014 01:21PM

Ferris B wrote: »

They look like splits from a race... well my kind of race. Well done. Some workout.

Looks like splits from my 10k races!

You must be back on the pints of Ben Johnson's piss Yaboya

TbL

blockic · 11-07-2014 02:10PM

What are you taking? And where can I get some?

Mighty impressive yaboya

Itziger · 11-07-2014 02:28PM

Yaboya, you describe that workout as 75 mins 'steady'. But, I'm guessing it was a MP session, no?

yaboya1 · 11-07-2014 02:32PM

Itziger wrote: »

Yaboya, you describe that workout as 75 mins 'steady'. But, I'm guessing it was a MP session, no?

It's supposed to be 75 minutes at my current 'Steady' state (150bpm). That's what the first four miles were at until the HRM failed on me, so I just kept up that pace for the remainder of the workout.

ger664 · 11-07-2014 02:55PM

To be honest I think the HR was acting up from the word go. You felt it was harder then mondays session, you where running 20-30 sec a mile quicker today which would make it harder but getting the same HR readings for the early miles ? There is a ~6% improvement on pace against HR if the readings are to be trusted.

FBOT01 · 11-07-2014 03:08PM

yaboya1 wrote: »

It's supposed to be 75 minutes at my current 'Steady' state (150bpm). That's what the first four miles were at until the HRM failed on me, so I just kept up that pace for the remainder of the workout.

Nice work, whatever it was supposed to be.

jebuz · 11-07-2014 03:16PM

That's a quality session fair play, but I'd share gers concerns, something's not quite adding up there Yaboya. If you take even the first 4-5 miles, you're running 30 seconds a mile quicker than the same session you did only on monday with a similar HR reading. If I'm wrong, that's a mighty impressive improvement

The question is though, if you can't trust the last few readings (which I agree are obviously skewed), how do you know the first few miles were accurate? I'd be investing in a new HRM pronto, the last thing you want after getting into this shape is to burn out early or get injured through a faulty HR that's pushing you too hard.

Still though, that's a great session bagged and as you say it's nice you have 2 days to recover from it

yaboya1 · 11-07-2014 04:48PM

I think jebuz and ger are probably both right, as even the warm up mile was a few beats lower than I would expect at that pace. It also took me almost a mile to even hit 150bpm. I'm happy to have completed as I did though and I'll try make sure I have the HRM tightened/moistened correctly next time.

viperlogic · 11-07-2014 05:54PM

Might need a new battery also. Mine started acting up similarly and was fine after new battery.

yaboya1 · 11-07-2014 07:06PM

viperlogic wrote: »

Might need a new battery also. Mine started acting up similarly and was fine after new battery.

I'll give it another go next week and see how I get on. Is the battery in the transmitter?

yaboya1 · 11-07-2014 07:23PM

This is a link to this morning's activity: http://connect.garmin.com/activity/538946672

Any opinions/thoughts are welcome.

Ososlo · 11-07-2014 07:28PM

yaboya1 wrote: »

I'll give it another go next week and see how I get on. Is the battery in the transmitter?

yes on Garmin anyways, it's in the transmitter (back of unit). Use a coin to turn and unscrew the cover. It takes one of those circular silver batteries.

Murph_D · 11-07-2014 10:30PM

Just read your Seville report, yaboya. Epic stuff! Very well played.

A Slow Journey to Faster Times

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