The following table logs a number of training sessions. Something I can look back on, if it helps you train then that’s even better….
| Runner | Date | Session Summary | Recovery | Intensity | Surface | Target | Result | Comments |
|---|---|---|---|---|---|---|---|---|
| Peter | 3x300m | Track | 47, 45, 48 | Felt the hamstring a bit on the first run. Second run went really well. On the final run all was good for 200m then it fell apart. Not too shabby overall | ||||
| Peter and Marcus | 11/07/2023 | 2xSplit 400s (250, 150) | 30 seconds and 12 mins | Track | PB +1-2 so hoping for about 60 on PB or 63 on SB | Very frustrated at the time, really wanted to be closer to the 60, but with hindsight I'd done a quick park run on Saturday, and a heavy shift at league match (Pole Vault, 110 hurdles at senior height and Triple Jump) so my legs were heavy | ||
| Peter | 30/03/2023 | Full session was 2x4x120 - as doing a 400 on Saturday I did 1,2,4 of the first set and 1&3 of second set | Track | About 16.8 for each run | Fairly happy, speed good enough for now, didn't feel too tired | |||
| Peter | 28/03/2023 | 3x split 400s (200, 200) | 45secs and 10 mins | Track | 59 secs total | Run 1 was just last 200 (30) then 29, 31 and 30, 33 | I only did the second 200 of run 1 to help with timing. Then Marcus stepped in. I was very relaxed on first 200. Then happy enough with first split 400. Second one I knew I was in trouble at the 200 mark, was staggering by the end of the race | |
| Peter | 26/03/2023 | From blocks on 400m start line. 80m, 120m, 120m, 80m. | 3, 4, 4 mins | Track | Seemed to go well, feeling a bit more power out of the blocks | |||
| Peter | 25/03/2023 | Parkrun - Cassiobury | Mostly flat on tarmac | 23:19 | Felt really bad after a week sick. Was a fair way off the 23 min pacemaker, luckily they went through too fast 😉 | |||
| Peter | 18/03/2023 | Parkrun - Gadebridge | Hilly as usual, very muddy | 27:22 | The mud was bad today, after slip sliding up first hill on first lap I felt like I normally do on the second lap at that point. 19th overall, which is my best position so far, so not unhappy | |||
| Peter | 16/03/2023 | 100, 120, 150, 150, 120, 100m | 4 mins | Track | Managed all the runs, when some didn't so happy with that. Still not quick enough, but as it wasn't timed I'm just hoping some of the younger runners are just getting faster rather then me getting slower 😉 | |||
| Peter | 14/03/2023 | Rowing | ||||||
| Peter | 12/03/2023 | 180, 150, 120, 100, 80m | 4, 4, 4, 3 mins | Fast - relaxed - fast | Track | Fairly happy, good stagger to keep intensity | ||
| Peter | 11/03/2023 | Parkrun 5km- Cassiobury | Mostly flat on tarmac | 22:12 | First time on the course, fastest ever park run so happy with that. | |||
| Peter | 09/03/2023 | 5 x 180m | 5 mins | As fast as you can manage | Track | Good enough session | ||
| Peter | 07/03/2023 | Rowing | Need to log the work but a couple of sessions not the rowing machine | |||||
| Peter | 05/03/2023 | 6 x 100m | 3 mins | Fast - relaxed - fast | Track | Still feeling a bit short on speed but went well. We managed quite a good staggered start to make the last fast bit comepetitive | ||
| Peter | 04/03/2023 | Parkrun 5km - Gadebridge | Mostly grass and hilly | 24:11 | Very happy, 1:59 PB for this course | |||
| Peter | 02/03/2023 | 250m, 200m, 150m, 120m, 100m | 6, 5, 4, 4 mins | see target | Track | 13-16s p 100 | ||
| Peter | 28/0202023 | |||||||
| Peter | 26/02/2023 | 2 x 150m, 3 x 120m | 4 mins | Build - Fast - Relaxed | Track | Good session, still a bit short on speed, being chased (head start for me) by a younger squad member, hard to keep relaxed when neck being breathed down | ||
| Peter | 25/02/2023 | Parkrun 5km - Gadebridge | 26:10 | Happy enough, 3 sec PB for this course | ||||
| Peter | 23/02/2023 | 3 x 150m. 4 mins recov. 3 x 120m | 4 mins | Track | ||||
| Peter | 21/02/2023 | 3x300m | 8 mins | See target | Track | <16s / 100 i.e <48 secs | 46.5 47.5 47 | Squad session was 4x300, I skipped the 3rd set |
| Peter | 12/01/2023 | 250m, 300m, 350m, 300m, 250m | 6, 8, 10, 8 mins | See target | Track | <16s / 100 for 250 and 300 (<40 and < 48)and <17s / 100 for 350 (<50) | 39, 48, 47, 37.5 | Skipped the 350 |
| Peter | 22/09/2022 | 7 runs over the hump and up the hill | walk back | whatever the body can take | grass | The session only makes sense if you know the grassy area outside our track. Was happy with the session | ||
| Peter | 20/09/2022 | 10x100m | walk/jog back | recovering from injury, so as fast as feels right | Track | Mostly had to walk back, jogged 1 return and 2 halves. Happy that discomfort in foot limited | ||
| Peter | 22/03/2022 | 3 x 300m | 8 and 16 mins | See target | Track | Sub 16 seconds per hundred | 48, 46, 46 | Would've been happier with 3 x 46, but I had nothing in the tank at the end |
| Peter | 20/03/2022 | 4 x 150m | 4 mins | Fast, relaxed, fast | Track | Generally happy, first run felt very stiff, but had a gap between warm up and run working with people on blocks. Fiinished with sleds | ||
| Peter | 17/03/2022 | 100m, 120m, 150m, 150m, 120m, 100m | 3, 4, 4, 4, 4 mins | High | Track | Generally happy, was getting better starts than recently | ||
| Peter | 15/03/2022 | 3 x 250 | 6 mins then 12 mins | see target | Track | About 15 seconds per hundred | 37.5, 38, 38 | Generally happy, was totally dead at the end. And, yes, the youngsters did 4x250 with 6 mins. |
| Peter | 13/03/2022 | 180, 150, 120, 100, 80m | 4, 4, 4, 3 mins | Fast, relaxed, fast | Track | |||
| Peter | 10/03/2022 | 5 x 180m | 5 mins | 90% | Track | 26 seconds | 27, 26, 26, 26, 26.5 | Happy with the result - for first run I was caught on hop, several metres behind the mark and looking in the wrong direction so it was quicker. Totally shattered by the end |
| Peter | 08/03/2022 | 3 x (250m, wbr 200m). | 8 mins | see target | Track | About 15 seconds per hundred | Skipped the third 250, 200s were 30, 32 and 32 seconds (forgot to not 250 times) | Technique work - Sprint drills over mini hurdles. Conditioning |
| Peter | 01/02/2022 | Split 450s - 2x300 - 150 and then 2x100 | 1 min in split, 10 mins between sets, 3 mins between 100 | see target | Track | About a second above PB for splits (time called at 400m not 450m), relaxed for 100s | 49, 15 (64) and 47, 15 (62). 100s not timed | Improving post covid - unhappy with first split - even second one was about 3 seconds off what I'd like. I havd |
| Peter | 20/01/2022 | Split 500s - 3x350-150 | 1 min in split, 10 mins between sets | see target | Track | 83, 82.5, 88 - a big drop off at end but happy overall with progress from Covid and not being able to complete sessions | ||
| Peter | 06/12/2021 | 3x400 | 10 mins | see target | Track | 19 secs per 100 (76 ecs) | 73, 73.5, 75 | My first complete session on Covid recovery path. Tried out the new Vapor Flys rather than spikes - worked well. |
| Peter | 04/12/2021 | 3x4x80 | 20 secs and 6 mins | Track | Awful, only managed 2x3x80, think speed was okay, Covid still knocking me back. | |||
| Peter | 15/07/2021 | 2x150 and 1x120 | 10,9 mins | High | Track | n/a | n/a | In fact I was running 1/2 session as a taper for Sunday competition - full session was 3x150. 3x120 - 5,5,5,4,4 - seemed to go well |
| Peter | 13/07/2021 | Split 400s - 2x250, 150 | with 30 seconds and 12 mins between set | Run at PB pace | Track | 59 seconds | 35, ?? and 35, 24 | Timing challenge on first 150, like to feel it was at least as good as second one... |
| Peter and Marcus | 06/07/2021 | 1x350m, 2x250m, 1x150m | 10, 7, 7 mins | see target | Track | 14-16 secs per 100 | We were streteched on number of people, so I don't know how this went in number terms but felt like I was fairly much up with the youngsters and had competed with a 400m, 100m and 4x100m the night before. | |
| Peter | 17/12/2020 | 1x600m, 1x400m, 2x200m | 9, 7, 4 mins | see target | Track | 600 - 1:36-54 (16-19s / 100) 400 - 60-72s (15-18s/100) 200 - 28-32s (14-16s/100) | 1:58 71 31 & 34 | |
| Marcus | 17/12/2020 | 1x600m, 1x400m, 2x200m | 9, 7, 4 mins | see target | Track | 600 - 1:36-54 (16-19s / 100) 400 - 60-72s (15-18s/100) 200 - 28-32s (14-16s/100) | 1:46 64 29 & 29 | |
| Peter | 23/12/2020 | 1x400m, 1x300m, 1x250m, 1x200m, 1x150m | 8, 7, 6, 5 mins | see target | Track | 71, 50, 41, 34, 23 | ||
| Marcus | 23/12/2020 | 1x400m, 1x300m, 1x250m, 1x200m, 1x150m | 8, 7, 6, 5 mins | see target | Track | 65, 47, 37, 29, 23 | ||
| Peter | 30/12/2020 | 2x500m, 2x200m | 10, 10, 5 mins | see target | Track | 1:20-1:35 (16-19s/100) | ?, 1:34, 33, 31 | Timing messed up at end of first 500m, very similar to 2nd round though |
| Marcus | 30/12/2020 | 2x500m, 2x200m | 10, 10, 5 mins | see target | Track | 1:20-1:35 (16-19s/100) | ?, 1:27, 29, 29 | Timing messed up at end of first 500m, very similar to 2nd round though |
| Peter | 14/01/2021 | 2x350m 1min 150m | 9 mins | see target | Field | 1min 15-30s (15-18s p100). | 69, 29 | Cold and muddy field, still not great though |
| Marcus | 14/01/2021 | 2x350m 1min 150m | 9 mins | see target | Field | 1min 15-30s (15-18s p100). | ||
| Peter | 18/05/2021 | 1x300, 250, 200, 150, 100 | 10, 7, 6, 5 mins | see target | Track | 14-16 secs per 100) | 45, ??, 29, 21, ?? | Bucketing with rain for 300, then cleared up, cool and a bit of wind |
