Speed Session + Lactic Acid (C3H6O3) = Empty Legs!

Yesterday's tack session was a good laugh. The team consisted of me, nephew age 19 and nephew age 11. The wife was doing a yoga session in our house with my mother in law, so a hard track session didn't seem like that much of a chore!

The session

1 mile - (with little nephew) - 9.46

1 mile - 6.51

800 m - (with little nephew) - 5.07

800 m - 3.17

400 m - (with little nephew) - 2.44

400 m - 1.27

200 m - (with little nephew) - 1.12

200 m - 37s

So with this being my fist speed session, there were a few interesting findings. With my weight at 4 stone 8pounds, and me 5ft 8, here are the results ;)...

1. My lactate turnpoint is probably around 7.30min/mile
2. My maximum sprint is 4.10min/mile over 200m

3. My physical maximum HR is 192 bpm

4. My "full out" sprint lasts for 20-23 seconds before ATP+Creatine stores are wiped out!

All rather uninteresting I suppose!

But on the plus point, this morning's gym session felt ok, though I will be doing an easy 5K tonight! As tomorrow is a Gym + Hill Sessions day!

Back on the roads & track

After the rest period I was desperate to get back out running; Wednesday, Thursday and Friday were necessary but unwelcome recovery days.

My Saturday run was a joy! Nice steady 5K with the wife and 18 year old nephew. Then me and nephew broke off and extended it out to 5miles, at an improved pace. The last mile in sub 8 min pace. I enjoyed it so much, i finished with the "sprint then vomit" combination. Fantastic!

Sunday, was the easy day. A steady 4 miles and my heart rate at even 165 for the duration. And as an added bonus my weight was new low of 14 stone 8 pounds!

And for today, i'm shortly off to the gym for a weights session, then this evening, a speed session on the track to help blow off the cobwebs. 1 mile time trial, then 1 x 800m, 1 x 400, 2 x 200, and finally 2 x 100.

Easy 5K run tomorrow, then the hills on Wednesday! I'm looking forward to it!

Few of my chums are mulling about the "first monster" biathlon. http://www.firstmonster.co.uk/challenge.php

It is a week after my half, but i'm swithering, but i don't like having to rely on other people staying un"injured"..Aye