The Road To Nuclear Oblivion 2018 : Training Week 5

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

Nuclear Oblivion 2018

Monday 17 July 2017

#StuIsAPlank is back and will be finished off before the end of the month !  I started the week approaching midnight after a very long working day, with 1 minute 30 seconds of plank.

  1. #StuIsAPlank – plank – 1 minute 30 seconds

Tuesday 18 July 2017

I began the day with 1 minute 45 seconds of plank because I was not sure if I would have any time to do anything else.

Presenting to the Leadership Forum of the company

By the end of the working day I had to get out for a run !  Which would most likely mean I would miss the bbq, so you can imagine how much I needed to get away and get into my own headspace.  The first session in the 10K training plan for this week was an Out And Back, with a 30 minutes run out in Z1/Z2, then half running back in Z3, half running back in Z4, and a final 10 minutes cool down.  This would be easy to plan if I was at home, but I was away with work at a hotel in the middle of nowhere, with no real idea of what was and was not suitable for a run in the vicinity, so I decided I would run out into Coombe Country Park and make it up as I went along.  There was a meadow on a slight slope and I found myself running laps of that along the tracks which had been cut into the otherwise long grass, then running back along the laps once I had reached 30 minutes.  I came out of the meadow when I had reached the end of the return leg and spent the 10 minutes cool down running through the nearby woods.  It was all very pleasant and got me back into a balanced state.  I did miss the bbq, though.  Practically all of my time was spent in Z3 and above, with an Epic Suffer Score of 258.

  1. #StuIsAPlank – plank – 1 minute 45 seconds
  2. 10K Training Plan (Coombe Country Park) – Week 3 Session 1 – 9 kilometres – 1 hour 08 minutes 12 seconds

Wednesday 19 July 2017

I woke up and did 2 minutes of plank before going out for the next run in my 10K training plan for this week.  I was going to be in the middle of Birmingham later, so I did not want to be going out for a run there, and during my run yesterday I had decided that the terrain was more than suitable for this run anyway.  This was a tabata, with 5 minutes jogging, 5 minutes with 10 second strides and 50 seconds recovery each minute, then another 5 minutes jogging to complete the warn up, followed by 4 x 20 second maximal with 10 seconds recovery, and then another 10 minutes jogging to cool down.  I tried to use the warm-up to get me into position to run along one of the flat stretches, but took a wrong turning and instead ended up just running the bursts along the cut tracks, regardless of whether they were flat or not.  I ran into the woods for the cool down.  I definitely prefer the hill sprints to the tabata in this training plan, so I will try to do both each week.

I spent 30 minutes doing lengths in the hotel pool in the evening, and even spent 5 minutes in the steam room, then later in the evening walked back from our evening meal.  It felt like it had been a good day.

A night out

  1. #StuIsAPlank – plank – 2 minutes
  2. 10K Training Plan (Coombe Country Park) – Week 3 Session 2 – 3.5 kilometres – 27 minutes 02 seconds
  3. Swim (Hotel Indigo pool) – 30 minutes
  4. Walk (Birmingham) – 1.1 kilometres – 12 minutes 15 seconds

Thursday 20 July 2017

I started the day with plank again, this time going up to 2 minutes 15 seconds, and then in the evening, once I had got home, I continued with my 10K training plan, with the long slow run, 110 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.  As I was running up , around half way, I heard a car horn beep and looked around to find it had been Nick Day beeping at me as he sat in traffic with his family, and we exchanged waves – that certainly spurred me on to continue running to the top of the hill and beyond.

I did pick up some Strava segments : 2nd fastest time on King Harry Lane reverse, 2nd fastest time on A4147 St Michael’s St to King Harry Ln, and 2nd fastest time on Batchwood Drive Anticlockwise

I also got an Epic Suffer Score of 434, down from last week even though I had added almost another kilometre in the extra 10 minutes.

  1. #StuIsAPlank – plank – 2 minutes 15 seconds
  2. 10K Training Plan (St Albans) – Week 3 Session 3 – 13.8 kilometres – 1 hour 51 minutes 05 seconds

Friday 21 July 2017

Just plank today, dropping back down to 2 minutes.

  1. #StuIsAPlank – plank – 2 minutes

Saturday 22 July 2017

parkrun felt like it was going to be another good one but I just could not sustain my pace through the 4th kilometre.  I reckon my ‘average’ is down at the 32 minute mark now, rather than the 35 minute mark, so if I keep the training going I will get to the 30 minute mark soon enough.

parkrun consolidation

I finished off week 3 of #StuIsAPlank with 1 minute 45 seconds of plank.

  1. parkrun (St Albans) – 5 kilometres – 32 minutes 38 seconds
  2. #StuIsAPlank – plank – 1 minute 45 seconds

Sunday 23 July 2017

We went for a walk around St Albans in the evening.

  1. Walk (St Albans) – 4.7 kilometres – 1 hour 03 minutes 10 seconds

Positives from this week : I kept going with my 10K training plan, despite being away with work, and consolidated my parkrun improvement.

I was 42/100 in the St Albans Striders Strava group, with 31.6 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 : 31 minutes 49 seconds
  5. 10 kilometres : 1 hour 14 minutes 00 seconds
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