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Nov 2011
7:24am, 22 Nov 2011
1,938 posts
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daviec
I've never done the 200/200 Hadd session. I'm sticking to lots of easy runs a long run and a couple of sub LT runs each week for now. My sub LT run this morning was down to 6.24/mile for 82% MHR which is getting closer to my HM PB pace but nowhere near the effort. If i can get to about 6.15/mile before I start my race specific stuff I'll be delighted and in a very good position to take some chunks of my PBs.
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Nov 2011
9:26am, 22 Nov 2011
15,614 posts
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SPR
Daviec - Sounds good.
The one thing I'd say is that the Hadd session & Pirie Intervals are not race specific, the race specific stuff comes after.
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Nov 2011
11:36am, 22 Nov 2011
1,939 posts
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daviec
Aye, my post is ambiguous. I wasn't suggesting the interval sessions are race specific. I'll be moving from sub LT runs to some tempo, long intervals, and PMP runs with a view to a good HM in March followed by a strong full marathon in April.
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Nov 2011
12:37pm, 22 Nov 2011
28 posts
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Ninky Nonk
So the question is tonight - either 10 mile steady run, or as many 100 repeats I can manage with say three mile warm up/warm down?
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Nov 2011
1:46pm, 22 Nov 2011
1,941 posts
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daviec
My vote is for the steady run. If you're just starting with HR training, be prepared to be dissapointed with the pace. It does require patience and time for the base to be built.
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Nov 2011
2:27pm, 22 Nov 2011
15,616 posts
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SPR
I would do as many 100s as I could manage! You'd pay for it the next day!
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Nov 2011
2:30pm, 22 Nov 2011
15,617 posts
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SPR
Maybe you didn't mean that literally though...
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Nov 2011
9:57pm, 22 Nov 2011
29 posts
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Ninky Nonk
No - didn't mean that literally! Maybe I'll do that tomorrow. Anyway - in the spirit of Pirie before I set off today I had a good look at my trainers, then decided to call Adidas head office to tell them how bad their trainers are - and that they should have got me to design them. Then I cut off the back and shoved a load of wadding in them, before putting them in a bin and running in a pair of hacked up basketball boots on a muddy field.
So on a more serious note - decided not to go all out, but mixed it up a bit. 5 mile steady warm up, the did a set of 100m with 90 secs rest, 2 miles warm down. This meant the recoveries were a bit longer than 100m - but there you go. Heart rate probably didn't go high enough, and then didn't go low enough.
1) - 0.06m - 22(5:55/m) - 127bpm avge - 157bpm max - 4cal
2) - 0.14m - 1:30(10:50/m) - 144bpm avge - 157bpm max - 20cal
3) - 0.06m - 22(5:50/m) - 149bpm avge - 167bpm max - 5cal
4) - 0.15m - 1:30(9:54/m) - 147bpm avge - 169bpm max - 21cal
5) - 0.06m - 22(5:49/m) - 149bpm avge - 161bpm max - 6cal
6) - 0.16m - 1:30(9:37/m) - 151bpm avge - 164bpm max - 22cal
7) - 0.06m - 22(5:54/m) - 162bpm avge - 169bpm max - 6cal
8) - 0.16m - 1:30(9:34/m) - 152bpm avge - 167bpm max - 22cal
9) - 0.06m - 23(6:05/m) - 155bpm avge - 165bpm max - 6cal
10) - 0.16m - 1:30(9:36/m) - 152bpm avge - 167bpm max - 21cal
11) - 0.06m - 21(5:35/m) - 156bpm avge - 168bpm max - 6cal
12) - 0.15m - 1:30(9:42/m) - 151bpm avge - 165bpm max - 21cal
13) - 0.06m - 19(5:08/m) - 153bpm avge - 160bpm max - 6cal
14) - 0.15m - 1:30(10:02/m) - 152bpm avge - 164bpm max - 21cal
15) - 0.06m - 20(5:18/m) - 157bpm avge - 166bpm max - 6cal
16) - 0.15m - 1:30(9:57/m) - 150bpm avge - 167bpm max - 21cal
17) - 0.06m - 19(5:07/m) - 152bpm avge - 163bpm max - 5cal
18) - 0.15m - 1:30(10:08/m) - 150bpm avge - 169bpm max - 22cal
19) - 0.06m - 21(5:41/m) - 152bpm avge - 163bpm max - 6cal
20) - 0.16m - 1:30(9:27/m) - 154bpm avge - 162bpm max - 22cal
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Nov 2011
10:14pm, 22 Nov 2011
1,943 posts
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daviec
That looks awfy like a 10x100m strides session.
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Nov 2011
10:24pm, 22 Nov 2011
30 posts
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Ninky Nonk
The thought did cross my mind.
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