Session C:- Hill session. 2 sets of (6’ x 5’ x 4’). 1½
min recovery
between each hill type and 3 min recovery between sets.
Session D:- Kilometre repetitions (road session). 8 reps. (NEW SESSION)
Session E:- ‘Round the Blocks’ session.
After a 20 minute warm up run to The Homestead,
Block 1, recover, Block 2, recover, Block 3, recover, Block 4
(the long one)
Change direction, and after recovery Block 3, recover, Block 2,
recover, Block 1
warm down
'Round the Blocks' Times for middle
group on 14/02/2001
Block
Time
Recovery
Time
Recovery
1
2:22
1:20
2:13
2
3:41
1:33
3:39/3:51
1:30
3
4:25/4:36
2:00/1:50
4:37
1:35
4
7:05
2:30
Now back up
'Round the Blocks' Times for middle
group on 19/03/2001
Block
Time
Recovery
Time
Recovery
1
2:08
1:10
2:10
2
3:31
1:30
3:36
1:30
3
4:08/4:19
2:00/1:50
4:26
2:00
4
6:57
2:00 (sorry)
Now back up
(and who was 5 to 15 s faster?)
Hill Session 19/02/2001
across Football (I'm glad I don't play here!) Pitch
Split Session: 6 mins down and hard up hill;
5 min squares (hard down goal line, along touch line, hard up
halfway line, back to corner flag),
4 min flat, hard steep uphill, jog back down. (uphill 10 m climb
corresponds to slope of pitch)
Repeat session
Block
Time
Repetitions
Recovery
Down/Up
Down 55 s, Up 55 s
4
2:00
Square
Down 14 s, Up 17 s (cross 17 s)
5
2:00
Steep
Climb 13 s
4
1:30
'kilometres' for middle group on 21/02/2001
58 minute session after warm-up
Leg 1 gentle uphill 200m, then downhill
Leg 2 very gentle uphill
Leg 3 steep uphill (400m) then gentle downhill
Leg 4 gentle uphill (200 m) then downhill
after recovery, reverse legs
leg
Time out
Yours truly
Recovery
Time back
Yours truly
Recovery
1
4:28
4:47
3:00/2:41
4:42
4:42
finish
2
4:36
4:47
3:00/2:49
3:58
3:58
3:00
3
4:48
5:02
3:00/2:46
4:53
4:58
3:00/2:55
4
4:28
4:29
3:07
5:17
5:17
3:03
Leading Ladies (plus the odd man, very odd according
to some) on 7 March 2001
Much the same group in the Time Out/Time In columns, but significantly
faster times second time out for most legs - EXCEPT the last.
Was it the milder weather, no wind, or are we fitter? Or just
chasing a fast lady who could have seen off many of the Men's
group
leg
fastest
Time out
Recovery
fastest
Time back
Recovery
1
4:15
4:19
3:00
4:34
4:46
finish
2
4:09
4:22
3:15
3:31
3:40
3:00
3
4:15
4:29
3:06
4:19
4:30
3:02
4
4:07
4:22
3:00
4:30
4:53
3:24
(NB "fastest" unfortunately had to take an extra 15-20
s recovery each leg; sorry Janet; we aren't good enough for you)
Wet and snowy during the day on 21 Mar 2001:
only an old crock and a young one
leg
fastest
Time out
Recovery
fastest
Time back
Recovery
1
4:15
4:17
3:00
4:38
5:26
finish
2
4:12
4:29
3:01
3:47
3:53
3:03
3
4:20
4:32
3:06
4:35
4:50
6:11!!
4
4:10
4:11
3:39
4:55
5:10
3:13
GPS summary of session, showing
route and speeds through session
Session B:- 400m reps
16×400 m session, nominal 30 s recovery on 14/03/2001
(we got the recovery a bit wrong - too many other groups, but
the main runs were pretty consistent)
Well done ladies! Good session.....
400 m time
recovery
400 m time
recovery
400 m time
recovery
400 m time
recovery
1,5,9,13
96
38
93
38
96
37
97
30
2,6,10,14
94
52
97
31
96
31
96
37
3,7,11,15
97
43
96
36
96
33
94
32
4,8,12,16
97
34
97
31
97
34
92
Great run
Average 95.7 s
28/03/01
400 m time
recovery
400 m time
recovery
400 m time
recovery
400 m time
recovery
1,5,9,13
94
35
96
35
96
32
97
31
2,6,10,14
94
34
97
33
97
31
97
31
3,7,11,15
96
30
97
32
97
34
95
30
4,8,12,16
97
33
97
34
96
31
96
Bril.
Sorry: keeping to those recoveries really makes it tougher. Average
96.1s
