As part of the fitness test for referee's at higher levels you have to a 12 minute run which you have to cover a certain amount of distance. I did it on a flat section of road with a few bends, normally it is done on an athletics track.
For local park level the guideline is 2200m and 2500m is requirement for level 3 and 4. For the fitness test 2500m is pass certificate and 2900m is a bronze fitness award.
During the run my legs felt fine but my heart rate was really high. I did not have my Heart Rate Monitor or GPS device on to get the actual data. However using a mapping site I did 2600m which is higher than the minmum for higher levels and is a pass certificate for the fitness test.
Also as part of testing have to do two 50m sprints in under 7.5 seconds, I left that due to the swim and 1 mile run to the start.
I will leave this until there is more people doing the test and medical equipment available.
Saturday, March 07, 2009
Rest day with some exercise
The day after setting my Park run PB in the middle of a long run I decided to have a rest day.
However I still walked 1 mile to the local supermarket and returned with a couple of heavy bags. I got a good upper body workout plus a bit of sprinting across a dual carriage way!!
However I still walked 1 mile to the local supermarket and returned with a couple of heavy bags. I got a good upper body workout plus a bit of sprinting across a dual carriage way!!
Long run with a PB
As part of my long run of 10 miles last week I did a parkrun 5km in the middle of the run. Which I got a PB for the first time since setting it at my first race there about 9 months ago.
The 4 miles after the 5km was a bit more slower than normal but I made it back ok even up some hills.
There was also a lot of flowers in bloom this week there was plenty of snowdrops, crocus and daffodils.
The 4 miles after the 5km was a bit more slower than normal but I made it back ok even up some hills.
There was also a lot of flowers in bloom this week there was plenty of snowdrops, crocus and daffodils.
Thursday, February 26, 2009
Weekly Weigh-in
This week my % body fat has remained the same but I have lost 1 4/5 lbs (0.85 Kg).
I think this is due to the combination of slightly reducing my evening meal size and doing more faster training sessions to help boost my metabolic rate.
I think this is due to the combination of slightly reducing my evening meal size and doing more faster training sessions to help boost my metabolic rate.
Wednesday, February 25, 2009
Spin, Swim and Run
Today I did a spin class at lunch time and then in the evening a swim and then a run.
The spin class was 30 minutes but was a tough session with my heart rate getting quite high. It was the first time I had used my local tri club's tri suit which was ok. As it was warm in the gym it was better than the normal shorts and technical fabric T-Shirt
The swim I did 30 minutes drill session mostly using the pull buoy due to the other training in the last few days.
For the run I did a speed hill session with a 2 mile warm up and down afterwards.
I felt ok after all of these, although the 5 showers today seems a bit excessive.
The spin class was 30 minutes but was a tough session with my heart rate getting quite high. It was the first time I had used my local tri club's tri suit which was ok. As it was warm in the gym it was better than the normal shorts and technical fabric T-Shirt
The swim I did 30 minutes drill session mostly using the pull buoy due to the other training in the last few days.
For the run I did a speed hill session with a 2 mile warm up and down afterwards.
I felt ok after all of these, although the 5 showers today seems a bit excessive.
Sunday, February 22, 2009
Two main sessions
Today I did two main sessions AM and PM.
In the morning I cycled to the pool (about 4 miles) and then swam for 1 hour. I was quite surprised that I managed it as I only did a couple of long pool sessions when Ironman training. I then cycled back home. The wind seemed to change direction and I had a slight head wind both ways.
I then had to eat and drink a bit to be ready for the afternoon's session.
In the afternoon I was an assistant referee at a county cup semi final. The first half was ok and I was expecting the second half to be a lot tougher but it was ok. There was a few controlled sprints I had to do which I was fine with, the hardest thing was remembering to press the buzzer on the flags to notify the referee (I had not used these before).
After the game they home team had provided some food, it would have been rude if we did not have a couple of hot dogs, sandwiches, crisps and cake.
In the morning I cycled to the pool (about 4 miles) and then swam for 1 hour. I was quite surprised that I managed it as I only did a couple of long pool sessions when Ironman training. I then cycled back home. The wind seemed to change direction and I had a slight head wind both ways.
I then had to eat and drink a bit to be ready for the afternoon's session.
In the afternoon I was an assistant referee at a county cup semi final. The first half was ok and I was expecting the second half to be a lot tougher but it was ok. There was a few controlled sprints I had to do which I was fine with, the hardest thing was remembering to press the buzzer on the flags to notify the referee (I had not used these before).
After the game they home team had provided some food, it would have been rude if we did not have a couple of hot dogs, sandwiches, crisps and cake.
Saturday, February 21, 2009
Not so long run
This weekend I have done a shorter run than the previous week, only 10 miles (16 km) all before breakfast!!
It did include in the middle of the run a timed 5 km (3.2 miles) which I did in 26 minutes which I was pleased with as it is only 1:45 away form my course pb. Before starting the run I did have a cup of tea and a granola bar and a sports drink with me while on the run which was ok nutrition for me.
It was nice to be running out in the sunshine, even though it was not that warm to start with.
It did include in the middle of the run a timed 5 km (3.2 miles) which I did in 26 minutes which I was pleased with as it is only 1:45 away form my course pb. Before starting the run I did have a cup of tea and a granola bar and a sports drink with me while on the run which was ok nutrition for me.
It was nice to be running out in the sunshine, even though it was not that warm to start with.
Subscribe to:
Posts (Atom)