Well it creeps up on you this training lark. One minute Fat Lad and I are dusting ourselves off from the County FA Fitness Test, have a week off to recover (coincided with his injury and my dad being seriously ill), then quicker than you can say, "Oi Baldy get round that track in under 2 minutes" we find ourselves in the gathering gloom at our local track.
We needed something to break us in gently to the training routine that we want to stick to across the winter. The sessions are going to be speed endurance, sprints (not with my tight hamstrings), recovery and high intensity all mixed together with the numerous games we'll both fit in.
Tonight we went for something to blast away the cobwebs as we ran 4 sets of 2 laps of the 400m track. These were separated by 2m rests and followed by 3 single 400m laps separated by 1m rests. The first 2 lap sets each took 4m10s which is a decent pace. They took their toll however as I dropped to 4m42s and 4m38s for the last two sets.
As for the single laps I came in at 2m10s, 2m12s and 2m8s. Fat Lad did one lap at 1m40s and another at 1m37s which is a very nice pace and ideal for a fitness test opener. I burned 916 calories in that little lot (including the obligatory warmup and warmdown). I hit a max hr of 100% (wow!) and averaged 83%, so I worked very hard. I have a District FA meeting on Wednesday and I think we're going to go for a speed endurance session on Friday. I think 150m at 3/4 pace with a 50m walk repeated 10 times, 10 minute rest and another 10 repeats sounds like a good one ... but it might be a little long ...
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