Well first up I think that that is a darn funky name for a blog entry, so excuse me for patting myself on the back, and yes given enough time a monkey with a blackberry would also come up with the exact phrase.
Any thanks for all those who posted comments on the recent video links to you tube inspirations. I also recommend all three of us that read my blog entries , to download some great podcasts about running and triathlons so next blog will give you my rundown. I am at the point that actually I do not like running to music and would much rather listen to a podcast about tri or running.
Anyway, enough digression back to Lactate Larry aka me this morning at the track, given the complete balls up the other morning at the track, go on snigger and laugh I know you are. Before even the warm up I cordoned the coach and got my running orders before the others. Strike 1 victory for moi.
Oh boy,as Gavin said we are peaking for Tel Aviv next week, hey I thought what ever happened to the "Taper" expression, so we are going to have two speeds on repeats today Lactate and beyond Lactate.
Great I thought, not only am I sore from Tuesday's mistakes, now I knew exactly what had to be done. I wished for blissful ignorance instead anyway here is the breakdown
400 m Lactate threshold 400m Beyond (ie even harder) REPEAT 5 times - Total 4km No breaks
2 minute rest
800m LT 400 m Tempo REPEAT 3 Times
So how did it go , well here are the facts and figures of the session
Warm up 10 minutes heart rate sub 110
Distance Time Max HR Speed km/h
400 1:38 135 14.6
400 1:42 138 14.0
400 1:52 139 12.8
400 1.47 143 13.3
400 1.56 144 12.3
400 1.46 154 13.0
400 1.53 152 12.6
400 1.47 158 13.3
400 1.57 155 12.3
400 1.51 158 12.9
REST 2.30 RECOVERED HR 118
800 3.43 154 12.7
400 2.11 149 11.2
800 3.52 158 12.3
400 2.16 151 10.6
800 3.51 181 12.2 (Last 200 flat out 16.3 kmh - nothing left max effort)
Cool down Walk & Jog
Total Distance workout 9 km
Speeds avg 11.5 - max 16.3 kmh
Hr avg session 135 max HR 181