Track & Field Fetchies
1 lurker |
56 watchers
4 Feb
10:43pm, 4 Feb 2025
46,980 posts
|
SPR
20 x 200, 200 jog/ float today. Felt harder than last week, probably because I was less fresh (weights yesterday) and I was aiming for 20 instead of 10 to start. Maybe 5 secs more on the recovery would have helped. Still a good session and was able to finish strong (helped by following in the slipstream of a couple of teammates doing fast 200s for that one). 40.0, 41.0, 39.9, 40.4, 39.4, 40.6, 38.7, 38.9, 39.8, 39.4, 39.1, 38.3, 39.3, 39.4, 39.1, 39.8, 39.5, 39.9, 40.0, 34.6 Avg Rep: 39.37 Avg Rec: 57.26 |
5 Feb
10:57am, 5 Feb 2025
5,811 posts
|
J2R
SPR, how long does it take you to recover from a workout like that? I am typically topping out at 15-16 reps these days, with recoveries being 40s or so - a Billat session for me, i.e., VO2max pace.
|
5 Feb
1:50pm, 5 Feb 2025
206 posts
|
LBAC Si
It is tricky to know what you'd like to do speed wise. We did 5 x 1500 last night (on paths) with about 90 secs recovery. 5.12/5.06/5.06/5.06/5.05. So 16min 5k pace is 4.48 - so happy enough as only been back in training for 2 weeks after 6 off. Total volume is 4.6 miles. |
5 Feb
1:58pm, 5 Feb 2025
26,566 posts
|
larkim
That would be a perfect set of reps for me. First one ever so slightly cautious, then four bang on consistent. Very nice!!
|
|
5 Feb
2:22pm, 5 Feb 2025
46,987 posts
|
SPR
@J2R Not long, it's not really supposed to be a hard workout (I'm doing it instead of the club sessions which I'll likely start joining in a few weeks). I am making it harder by doing sub 60 recovery but I'm not pushing the speed side (if wanted more speed I'd let the recovery increase). I may relax a few more secs on the recovery next time depending on how I feel as it won't really change the session impact and in the past I've worked down to sub 60 recovery for the last half of the session rather than starting there. Garmin said 37 hours recovery this week, 36 last week which is similar to a progressive threshold/ tempo run (there's more muscular fatigue from this due to the pace variation that the watch can't pick up, I wouldn't long run today for example but did that the day after my last progressive run). For context, I did 10 x 200, then 2000 after almost 8 mins two weeks ago and that had 62 hours recovery. The watch picked this up as a threshold session but with a decent anaerobic impact which is about right in my opinion (3.7 aerobic, 2.3 anaerobic). The float recovery changes the session impact Vs a stationary session (unless it's in the 10-20 range that LBAC So mentioned previously). |
|
5 Feb
2:46pm, 5 Feb 2025
46,988 posts
|
SPR
Going back over the page, good work in your races @markgall Last day to enter the BMAF Indoor Champs. There's actually a closed comp at Utilita the week before but for some reason it's limited to M35. Trying to get that changed as would be a lot easier getting a race in locally than travelling to Lee Valley. |
|
5 Feb
2:48pm, 5 Feb 2025
46,989 posts
|
SPR
Might have to bite the bullet and enter the BMAF champs though if I don't hear back in time. Closed comp basically means no crowd allowed, it is an open meeting for athletes though. |
|
12 Feb
1:10pm, 12 Feb 2025
47,043 posts
|
SPR
Club session yesterday was 8-10 x 1000, 90 secs recovery, so I thought I'd combine it with my 200s to get so longer reps in so I did 2x1000, 200 jog (1:27, 1:47), 10 x 200, 200 float (sub 60), 3:16 recovery then 2 x 1000, 200 jog (1:25) 3:33.8, 3:29 1 38.3, 37,4, 40.3, 39.2, 37.8, 38.7, 38.2, 39.8, 38.9, 36.6 3:29.2, 3:26.2 Next week is 5 x 2000 so I'll probably do a 2000 either side of 10 x 200. Interestingly from a Garmin perspective, doing the 1000s turned the session from threshold to VO2 Max. |
|
12 Feb
1:37pm, 12 Feb 2025
212 posts
|
LBAC Si
Good session @SPR My last one was 5 x 1200 on roads, 5.12 then 5.05's. Want to be getting them down to 16m 5k pace though, around 4.50's. Lee Valley tonight for the Dream Mile - project sub5 
|
|
12 Feb
2:06pm, 12 Feb 2025
47,046 posts
|
SPR
That's a tough one off 90 secs @LBAC Si Race well tonight. |
Useful Links
FE accepts no responsibility for external links. Or anything, really.Related Threads
-
breaking the 2min barrier for the 800m
Aug 2016
-
How to train for a track 6 hour race
Jan 2013
-
How do sprinters and middle distance runners train?
Jun 2012
-
Fetch track meet - Tamworth - Sat 26th Oct
Dec 2024
-
Can you run as fast as kipchoge, for 400m?
Sep 2023
-
100m tips for distance runner?
May 2019
-
Open masters/veterans track meets?
Jul 2016
-
Ridiculous WAVAs in profiles based on 100m sprint times rounded down.
Jul 2016
-
How to pace track races? (1500m in this case)
Mar 2012
-
Shades Marathon Training
Jun 2025
Report This Content
You can report any content you believe to be unsafe. Please let me know why you believe this content is unsafe by choosing a category below.
Thank you for your report. The content will be assessed as soon as possible.