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1st speed session in twelve months - Fartlek - Great Results! :-)
Posted by
bennie
,
28 June 2012
·
135 views
Hi Everyone,
Had my first speed session under David Eadie's tutelage.
For all the stats see here: http://connect.garmi...ivity/193525997
My speed session was pretty simple.
Warm Up :
Fartlek - 20 min warm up (5.30 min K's).
Then do
1 x 5 min hard,
1 x 5 min easy,
1 x 4 min hard,
1 x 4 min easy,
1 x 3 mins hard,
1 x 3 min easy,
1 x 2 min hard,
1 x 2 min easy,
1 x 1 min hard,
1 x 1 min easy.
20 Min warm down.
Target pace in hard efforts is = 5.00 per km.
-------------
This was my first 'speed session' in more than twelve months and I've got to say... Was FANTASTIC! :-) The session overall I'd rate as easy. Heart rate below my AT and felt quite doable.
David Eadie and myself had spoken about my intended pace and his original target speed was 5:00 per km. However, I've felt over the past six weeks really good with my fitness, plus eating very healthily etc.
So today I went out and did the 'hard sessions' @ 4:40 pace. Which IMHO was spot on. Very doable but working hard! :-)
Overall, really happy with my running. A little niggle in the right foot, under the malleous (lateral) but zero pain in the left foot (where the high speed impact occurred last year).
Slowly surely..... 3 days a week of running and trying my best to train smart! :-)
Take care.
Bennie
Had my first speed session under David Eadie's tutelage.
For all the stats see here: http://connect.garmi...ivity/193525997
My speed session was pretty simple.
Warm Up :
Fartlek - 20 min warm up (5.30 min K's).
Then do
1 x 5 min hard,
1 x 5 min easy,
1 x 4 min hard,
1 x 4 min easy,
1 x 3 mins hard,
1 x 3 min easy,
1 x 2 min hard,
1 x 2 min easy,
1 x 1 min hard,
1 x 1 min easy.
20 Min warm down.
Target pace in hard efforts is = 5.00 per km.
-------------
This was my first 'speed session' in more than twelve months and I've got to say... Was FANTASTIC! :-) The session overall I'd rate as easy. Heart rate below my AT and felt quite doable.
David Eadie and myself had spoken about my intended pace and his original target speed was 5:00 per km. However, I've felt over the past six weeks really good with my fitness, plus eating very healthily etc.
So today I went out and did the 'hard sessions' @ 4:40 pace. Which IMHO was spot on. Very doable but working hard! :-)
Overall, really happy with my running. A little niggle in the right foot, under the malleous (lateral) but zero pain in the left foot (where the high speed impact occurred last year).
Slowly surely..... 3 days a week of running and trying my best to train smart! :-)
Take care.
Bennie
