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Quality Suite

13 watchers
Oct 2021
8:42pm, 22 Oct 2021
18,747 posts
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Sharkie
Running, biking, swimming - and now hurdling, high jump and long jump from me.

I did four events in my two hours of coached sessions today. My coached sessions are always quality because we pack a lot of technique into the time available. I really have to concentrate and not be frightened of making mistakes.

I would say 'not be frightened of looking silly' but I'm well past that now and don't even think about it. I probably look a bit inept with my baby hurdles today... but no worse than any other beginner. It's just that most beginners are eight not sixty eight.
Oct 2021
10:11am, 23 Oct 2021
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Sharkie
The nature of my events means I have a lot more 'quality' sessions than endurance athletes. Not cos I am in any way superior I hasten to add!

A side effect is that I HAVE to have quality rest days too and today is down as one of those. I need a short walk to help recovery - I feel a bit 'backy' and achey after yesterday. Must behave!

Anyone 'executed' perfectly at parkrun this morning?
Oct 2021
10:13am, 23 Oct 2021
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Velociraptor
I marshalled dutifully at parkrun this morning, but may report back with something more on-topic later.
Oct 2021
10:31am, 23 Oct 2021
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Ness
The quality session I want to record here for this week is the interval training session I did this morning. I was aiming for a one mile warm, 12 lots of 400m intervals with 2 minutes recovery in between (recovery bits not recorded on Garmin) and finishing with a one mile cool down.

Here’s the data from my Garmin....
1) 1m - 9:23(9:23/m)
2) 0m - 3(13:18/m)
3) 0.24m - 2:08(8:46/m)

4) 0.25m - 2:21(9:19/m)
5) 0.26m - 2:26(9:32/m)
6) 0.24m - 2:15(9:18/m)
7) 0.25m - 2:19(9:17/m)
8) 0.25m - 2:24(9:34/m)
9) 0.25m - 2:11(8:48/m)
10) 0.25m - 2:19(9:13/m)
11) 0.25m - 2:23(9:35/m)
12) 0.25m - 2:13(8:51/m)
13) 0.26m - 2:27(9:32/m)
14) 0.25m - 2:26(9:46/m)
15) 1m - 9:58(9:59/m)

Particularly pleased with section 3) and 12) of the training.
.B.
Oct 2021
10:38am, 23 Oct 2021
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.B.
Nice session Ness, well done - how do you find doing a session like that mentally - what is your self-talk like? it’s a lot of reps to keep pushing through.
Oct 2021
10:43am, 23 Oct 2021
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Ness
It is quite hard. Particularly as the first 5 or so intervals were in the dark. I told myself that I’d try and do 8 to 10 of them and see how it feels. After I’d done those, I said to myself, ah well, might as well keep going now! 😜 I think it helped having in my mind that that was my last strong structured training before my race on the 31st. I’m easing back a bit from now til then. 😁
.B.
Oct 2021
10:45am, 23 Oct 2021
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.B.
Both good positive thoughts. It will also be a good session to know is in the bank when in the race 💪
Oct 2021
10:51am, 23 Oct 2021
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LindsD
Well done, Ness
Oct 2021
11:00am, 23 Oct 2021
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Velociraptor
Good stuff, Ness :) Your training log is a premium example of how to execute planned quality sessions week after week after week. You're consistency personified.
Oct 2021
11:01am, 23 Oct 2021
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Ness
Thanks 😊

About This Thread

Maintained by Sharkie
A place to record your quality sessions. Once a week for a kick off, if you can. Doesn't have to be running but for once I'm asking for exercise related stuff.

It has to be a session that you feel ticks all the boxes, something you really commit to, do what you mean to do. No half hearted stuff, but no plod through it either. In the words of my elite sprinter friends, you 'execute'. (Not really my friends it's just what they say on the telly.) Not necessarily hard, a...
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