The Road To Nuclear Oblivion 2018 : Training – Week 4

I have decided to take on Nuclear Oblivion in 2018.  You can read more about that decision here.

Nuclear Oblivion 2018

Monday 10 July 2017

I had kept to the 10K training plan last week and continued it on Monday evening, repeating the same session as last week.  This first session of week 2 was a Tempo session.  I began with a 10 minute warm up in Z1/Z2, followed by 40 minutes in Z3, and finished off with a 10 minute cool down.  However, in reality, just like last week, I spent practically all the run in Z3 and above.  I got an Epic Suffer Score of 294, which was up 61 from last week.  I did go just a little bit further this week, though.

  1. 10K Training Plan (St Albans) – Week 2 Session 1 – 7.5 kilometres – 1 hour 00 minutes 03 seconds

Tuesday 11 July 2017

I wanted to get in my 10K training plan in the morning so I could also get along to the St Albans Striders session in the evening, so I went out early to do the hill sprints.  I spent 5 minutes jogging, then 5 minutes with 10 second strides and 50 seconds recovery each minute, then another 5 minutes jogging, before I got to the crossroads of the tracks in Verulamium Park, just above the Heron Island end of the lake.  I went to a point near the London Gate Roman ruins and ran up the hill from there, doing 10 x 10 second hill sprints, with the remainder of 2 minutes spent in recovery.  The 10 seconds sprint took me from a wooden marker post in the track up to a noticeboard about the Roman ruins, and from there I walked up to a bench before turning around and coming down to the start again.  I had to keep at a brisk pace on the recovery stage to stay inside the 2 minutes.  I then spent 10 minutes jogging home to cool down.  This week I had gone a little bit further in a shorter time.

In the evening I went down to the track session with St Albans Striders, but met up with Tony Leary at the briefing and instead went off with him for another hill session.  We went back to the hill I had used in the morning, and this time Tony extended it so his runs went all the way to the road at the top and all the way to the lake at the bottom, with me looping round as he passed me each time.  We did 4 repetitions of that, and then moved on to a technical trail loop through the woods, with Tony running 3 laps and me running 1 and a half and a bit.  I do enjoy running through those woods.  We met up with Nick Day as we finished, who was coming away from the track session.  I have really lucked out having two such talented and generous training partners.

  1. 10K Training Plan (St Albans) – Week 2 Session 2 – 5.6 kilometres – 46 minutes 10 seconds
  2. St Albans Striders (St Albans) – 5.1 kilometres – 45 minutes 42 seconds

Wednesday 12 July 2017

I ended up doing nothing today.  I will call it a rest day.

Thursday 13 July 2017

I had a meeting in Manchester, so I walked from St Pancras to Euston, and then from Manchester Piccadilly to the meeting location and back, bringing in a total of 4.4 kilometres.  I had to come home from Manchester via Leeds because of the trains so got home too late and too tired to do any training.

Quick, get to Leeds !!!

  1. Walk (London) – 1 kilometre – 8 minutes 44 seconds
  2. Walk (Manchester) – 1.7 kilometres – 16 minutes 46 seconds
  3. Walk (Manchester) – 1.7 kilometres – 16 minutes 14 seconds

Friday 14 July 2017

I had got in a couple of sessions early on in the week, so I knew I was still on schedule with my 10K training plan, but I do not like to leave the long slow run to the last minute, just in case.  This was supposed to be 100 minutes in Z2 but Z3 on climbs, with 5 x 20 seconds strides in the final 20 minutes.  However, in reality, just like all my sessions at the moment, I spent practically all the run in Z3 and above.

I did pick up some Strava segments : 2nd fastest time on Batchwood Drive Anticlockwise, and 3rd fastest time on Batchwood Golf to Roundabout, and 3rd fastest time on Batchwood Drive NE to SW, and 3rd fastest time on Beech Rd W

I also got an Epic Suffer Score of 467, up by over 100 from last week.  I had added another 3 kilometres in the extra 10 minutes, though.

  1. 10K Training Plan (St Albans) – Week 2 Session 3 – 13 kilometres – 1 hour 40 minutes 10 seconds

Saturday 15 July 2017

parkrun was much better this morning, setting a new baseline time, with an Extreme Suffer Score of 151.  If I can work up to keeping my pace going beyond the 4th kilometre I will get it back down below 30 minutes and can begin to target my actual PB.

Much better parkrun

Debbie was playing in an orchestra at M Festival so we walked over to get there, and I had a walk around once we were there.

First concert of the weekend

In the evening, about a week late, I finished off week 2 of #StuIsAPlank with 1 minute 30 seconds of plank.

  1. parkrun (St Albans) – 5 kilometres – 31 minutes 49 seconds
  2. Walk (St Albans) – 3.9 kilometres – 2 hour 00 minutes 12 seconds
  3. #StuIsAPlank – plank – 1 minute 30 seconds

Sunday 16 July 2017

I went for a run in the morning just because I could.  It was deliberately not very fast, and my legs did not feel like they could go any faster anyway.  I got an Extreme Suffer Score of 226, but I am used to getting Epic Suffer Scores, so that almost seems irrelevant in the scheme of things.

Later in the afternoon we went for a walk before Debbie played in another concert.

Exercise for the soul

  1. Run (St Albans) – 7.2 kilometres – 1 hour 00 minutes 11 seconds
  2. Walk (Abbots Langley) – 2.1 kilometres – 31 minutes 14 seconds

Positives from this week : I kept going with my 10K training plan.

I was 29/100 in the St Albans Striders Strava group, with 43.6 running kilometres for the week.

Baselines :

  1. 100 metres : 17.9 seconds
  2. 400 metres : 1 minute 54 seconds
  3. 800 metres : 4 minutes 04 seconds
  4. 5 kilometres : 32 minutes 09 seconds31 minutes 49 seconds
  5. 10 kilometres : 1 hour 14 minutes 00 seconds
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