Training 3.6

A late afternoon text message saw Paul and I joined by Andy. I offered the both a choice of session and we went for the running, running and more running one.

Earlier in the afternoon I opened my post and found I had my copy of my Supply League's handbook and Match Officials list. It was a reminder (as if one was needed) that the start of the season is fast approaching ... a week on Saturday to be precise.

Back to training ... we started off with our usual warm up lap where I ran and walked while trying to keep my heart rate at around 75% of maximum. After the shuttles, we worked as hard as I can remember. It was a simple prospect of running for 4 minutes, resting for 2 minutes, repeating 2 more times, then running for 2 minutes and resting for 1 minute (again repeated 2 more times) and finally running for 1 minute and resting for 30 seconds (again repeated 2 more times). Total running of 21 minutes.

At some point during the 3rd 4 minute run one of us ( me - doh!) suggested we add in a 3 minute run with a 1m 30s rest repeating 2 more times. Total running time increased to 30 minutes!!! Well I managed to keep going with Andy driving me on. The 1 minute runs became running for as long as it took Andy to do a lap of the football field (50 seconds as it turned out!). On the last one I tried to stay away from being lapped as I could but I hadn't put in enough distance on the second run, so i was lapped with about 20 seconds to go.

It was a great session and I burned 983 calories. Average heart rate was 142bpm. Click the image below for my heart rate trace (you can really see the 4m, 3m, 2m and 1m splits and rests).