Iain - agree you're reaping the benefits really strong finish to the 10k.
Rather caught out by the absence of rests in this one - must read instructions - but happy with a solid cardio row.

Clues then:

- released in 1988
- the tenuous link revolved around the disbelief that people actually drank cherry wine (a product mentioned in one of his other tracks)

Two boats afloat!!!!!!

10k training week, starting with: ReactNative-snapshot-image8500657763134534036~2.jpg In my head, holding 1.55 pace seemed fine (yesterday anyway), and addition guidance suggested precious week's sessions should mean even holding 1.54.... 20240304_091447~2.jpg Surprised doesn't quite cover it, parti...

Thanks - tenuous connection to a film podcast I listen to (Kermode and Mayo) for the next lyrics:

Birds never look into the sun
Before the day is done

Alanis Morrisette - Ironic?

Well resurrected Rob.
Based on my current 2k and hour, I have a good deal of work to do ...

Early attempt to see just how unpleasant this was going to be....

Not my preferred method (sprint the first 400, slow a little for the core and sprint home), but outside my PB by 5s. Let the mind games commence.

I feel pain at the though of that session Iain - 15spm.... :shock: Straight forward steady state yesterday, but today: ReactNative-snapshot-image4223282285390104589~2.jpg 20240301_104945~2.jpg A bit frantic to shift between the pace targets. Those 4 minutes didn't feel particularly restful either. I...

That'll be a mere gnats crotchett between us Rob - bless you for not obliging me to do this CTC again

Uneventful training yesterday with steady state stuff, but today was a vile return to sprinty land: ReactNative-snapshot-image7492793647012237930~2.jpg 20240228_091537~2.jpg For statistical pleasure, my 5k pace is 1:54.6 and 2k+5 would be 1:52.7, so I'm in for a spot of bother for next month's CTC :...

Iain - look forward to seeing your result on the CTC. I think I'm kidding myself into thinking that I should weight the 1500m reps considerably more than the 200s. Spider - well done to keep it controlled with a poorly back. Keep it steady! Back to some 5k sessions for me: IMG_20240226_090443.jpg IM...

Well done Rob - good pace and rate

Closing out my cardio week:
Oh so close to being a proper aerobic piece

Iain - 10x1'r1 is a tough interval set. Personally, I find the shorter rest periods very difficult to adjust to (and show only minor HR recovery if the pace is anywhere near my version of fast). Today: 20240222_090217~2.jpg Really mentally taxing to convince myself to not HD on several occasions. Ge...

Nice session Frans - impressive low rate
Little bit heavy in the legs today, so happy with finishing this one with a sliver of improvement over last time through.

Lots of training =D> =D> =D> Interested to see how you get back towards your previous pace Iain - certainly warm up/cool down is probably something I've neglected to do particularly effectively or to a specific regime (rightly or wrongly, I judge on introspection and readiness). A light HM today: Re...

It's great to see you on the board again Dave.

Iain wrote: ↑Mon Feb 19, 2024 12:14 pm Thanks Ian, and what pace was the majority of the cool down?

Sorry - that would have been helpful: 2:20 ish, no focus on rate but I tend to fall in to 23-25 spm.

This may help Iain: Today's session was a hard pace HM (if not for an IT failure 2/3 of the way through, a PB may have been on the cards) ReactNative-snapshot-image524923254731027257.jpg Not remotely comfortable, but not much HR drift so about right for a hard pace for me. Within 2 minutes, HR trace...

Hi Iain, similar to Spider - I'll look for my HR to trend back towards either aerobic or threshold range (depending on the length of break) but really looking for aerobic on the cool down (so within 5-10 minutes of the end of the main session). I'm definitely not as sensible as Spider though in reco...

Really pleased to have reached the end of this week of 500m sessions, finishing with 2 minute at 2k pace, 2 minutes active recovery:
Felt horrible, but slivers of improvement throughout. But under 2k in general (except for the penultimate rep....).

Well done Rob

Looks a good engine builder Spider

Meanwhile, still labouring through the 500m training sessions:
It seems I always catch myself out in that there's no rest between the reps, but I pause anyway.....

By the stats, HR getting more controlled.

Keeping me honest: 20240214_092226~2.jpg Hit spm?: [-X Hit pace target?: [-X #-o :lol: :lol: :lol: :lol: Today, couldn't hit the start of each rep and then had to deal with a sudden rush to the head (rating way too high) and then under rating/doing power strokes to balance the books. Still learning ...