Friday, 1 February 2013

89 sessions of speed

OK then, pain might hurt like hell, but it is sometimes worth it.

The sprint project with Mr Jean has come to an end. It has been a memorable period of time. Specially the sessions last summer, as part of my 400 meter project, will stay with me until I end up cold dead. I've never before pushed myself that hard. I didn't know I had it in me. It was an amazing travel in how your mind works. I will remember laying on the ground, vomiting during the pauses, while giving everything on the 500m intervals. I will remember getting pissed off and screaming at all the stupid people standing in my way at the NIH track. I will remember the good times with Mr V and Mr L. I will remember the looks Mr Jeans gave me. I will remember reaching my 400m goal. I will remember doing sub 45 seconds in Chamonix.

For future reference, mainly for myself, I've made an overview of all my sprint sessions. Next to this I've done a lot of drills, which I stopped writing down after a while.

From left: Mr L, Mr Me, Mr V.




Overview of 400m specific training sessions
Note: The Garmin Connect sessions are not made public, hence the links are not made clickable either.


First 36 (two session #26) sessions:
http://www.chronicles.no/search/label/400mp


Session 37 : 5 x 150m hill + 2 x 200m : Friday July 20th
http://connect.garmin.com/activity/201245317
Times 150m hill: 28.8 - 28.9 - 28.6 - 28.2 - 28.8

http://connect.garmin.com/activity/201245327
Times 200m track: 30.9 - 29.9


Session 38 : 2 x 4 x 60m : Sunday July 22nd
http://connect.garmin.com/activity/201847969

Times: 08.7 - 08.5 - 08.4 - 08.4 - (swap to spikes) - 08.3 - 08.3 - 08.2 - 08.0


Session 39 : 4 x 250m : Tuesday August 7th
http://connect.garmin.com/activity/207830594
Started with 6 x 100m high knee rise drills, then the intervals.

Times: 40.8 - 40.0 - 39.6 - 36.6


Session 40 : 10 x 60m + 10 x 40m : Thursday 9th of August
http://connect.garmin.com/activity/208542152
Started with 6 x 100m high knee rise drills + 3 x heel to bum, then the intervals.

Times: were irrelevant for today’s session


Session 41 : 2 x 4 x 60m : Sunday 12th of August
http://connect.garmin.com/activity/210162900

Times: ? - 8.4 - 8.2 - 8.2 - (swap to spikes) - 8.2 - 8.1 - 8.0 - 8.0


Session 42 : 10 x 250m : Tue, Aug 14
http://connect.garmin.com/activity/210633210

Times: 44.0 - 44.1 - 43.4 - 42.5 - 42.7 - 44.3 - 42.8 - 42.9 - 43.8 - 40.2


Session 43 : 10 x 80m + 6 x 40m + 1 x 500m : Thu, Aug 16
http://connect.garmin.com/activity/211683308
http://connect.garmin.com/activity/211683320
http://connect.garmin.com/activity/211683324

Times: irrelevant this session
500m: in 1:30.6


Session 44 : 2 x 4 x 60m : Sunday 12th of August
http://connect.garmin.com/activity/212553069

Times: ? - 08.7 - 08.5 - 08.6 - (swap) - 08.1 - 08.1 - 08.1 - 08.1 (or 8.2)


Session 45 : 10 x 300m : Tue, Aug 21
http://connect.garmin.com/activity/213357663

Times: 54.6 - 52.9 - 51.6 - 49.1 - 53.1 - 49.8 - 51.4 - 50.5 - 47.6 - 45.3


Session 46 : 5 x 200m + 5 x 150m + 500m : Thu, Aug 23, 2012
http://connect.garmin.com/activity/214077962

Times:
200m: 30.8 - 29.6 - 30.6 - 30.5- 31.8
150m: 21.9 - 22.1 - 21.6 - 21.6 - 21.3
500m: 1:33.2


Session 47 : 10 x 400m : Tue, Aug 28, 2012
http://connect.garmin.com/activity/216135551

Times: 1:15.8 - 1:13.7 - 1:11.5 - 1:13.5 - 1:16.4 - 1:17.8 - 1:15.9 - 1:16.4 - 1:14.9 - 1:13.1


Session 48 : 4 x 250m : Fri, Aug 31, 2012
http://connect.garmin.com/activity/217161034

Times: 38.4 - 36.6 - 36.2 - 36.2


Session 49 : 2 x 4 x 60m : Sun, Sep 2, 2012
http://connect.garmin.com/activity/218011190

Times:  08.9 - 08.4 - 08.8 - 08.4 - (swap to spikes) - 08.4 - 08.4 - 08.4- 08.4


Session 50 : 10 x 150m : Tue, Sep 4, 2012
http://connect.garmin.com/activity/218871268

Times: 22.9 - 22.3 - 22.0 - 21.8 - 21.6 - 21.0 - 21.3 - 21.2 - 22.0 - (spikes) - 20.0


Session 51 : 6 x 500m : Thu, Sep 6, 2012
http://connect.garmin.com/activity/219543185

Times: 1:38.7 - 1:35.1 - 1:36.0 - 1:33.4 - 1:36.9 - 1:37.0


Session 52 : 3 x 200m : Sun, Sep 9, 2012 3:18 PM
http://connect.garmin.com/activity/220714263

Times: 30.1 - 28.8 - (spikes) - 27.1


Session 53 : 10 x 150m + 1 x 300m : Tue, Sep 11, 2012
http://connect.garmin.com/activity/221626124

Times 150m: 23.9 - 23.2 - 23.5 - 23.3 - 22.6 - 23.0 - 22.4 - 22.7 - 22.3 - (spikes) - 19.6
Times 300m: (spikes) 45.0


Session 54 : 10 x 500m : Thu, Sep 13, 2012
http://connect.garmin.com/activity/222316758

Times:  1:36.8 - 1:36.2 - 1:32.5 - 1:34.3 - 1:33.0 - 1:30.5 - 1:35.3 - 1:38.4 - 1:34.1 - 1:30.9


Session 55 : 3 x 200m : Sun, Sep 16, 2012
http://connect.garmin.com/activity/223975468

Times: 28.1 - 27.9 - (spikes) - 26.4 [new unofficial PB]


Session 56 : 10 x 100m : Tue, Sep 18, 2012
http://connect.garmin.com/activity/224329216

Times: 15.0 - 15.2- 14.7 - 13.9 - 14.6 - 14.1 - 14.2 - 14.8 - 14.1 - 14.5


Session 57 : 10 x 200m : with 200m running pauses : Wed, Sep 19, 2012
http://connect.garmin.com/activity/224639113

Times (inc pauses): 40.5  - 1:27.1 - 43.9 - 1:19.0 - 41.8 - 1:25.4 - 40.8 - 1:18.7 - 42.6 - 1:38.5 - 40.7 - 1:31.3 - 40.8 - 1:24.2 - 40.3 - 1:18.9 - 40.6 - 1:19.8 - 40.6


Session 58 : 10 x 500m : Thu, Sep 20, 2012
http://connect.garmin.com/activity/225429764

Times: 1:31.4 - 1:33.3 - 1:33.4 - 1:37.2 - 1:34.1 - 1:34.8 - 1:36.3 - 1:30.5 - 1:33.4 - 1:34.8


Session 59 : 3 x 200m : Sun, Sep 23, 2012
http://connect.garmin.com/activity/226107621

Times: 31.7 - 30.2 - 27.3


Session 60 : 5 x 1000m : Thu, Sep 27, 2012
http://connect.garmin.com/activity/227490625

Times: 3:28.9 - 3:28.3 - 3:29.7 - 3:29.4 - 3:21.9


Session 61 : 3 x 200m : Sun, Sep 30, 2012
http://connect.garmin.com/activity/228418224

Times: 29.3 - 27.8 - 27.1


Session 62 : 6 x 1000m : Thu, Oct 4, 2012
http://connect.garmin.com/activity/229936057

Times: 3:26.0 - 3:27.1 - 3:32.6 - 3:32.0 - 3:37.7 - 3:23.0


Session 63 : 5 x 100m + 5 x 150m + 1 x 500m : Tue, Oct 9, 2012
http://connect.garmin.com/activity/236786182

Times 100m: 15.7 - 14.5 - 14.6 - 14.8 - 14.7
Times 150m: 22.8 - 22.3 - 22.7 - 22.9 - 22.3
Times 500m: 1:30.4


Session 64 : 10 x 250m : Tue, Oct 16, 2012
http://connect.garmin.com/activity/234140135

Times: 40.5 - 41.0 - 40.9 - 40.1 - 40.3 - 41.0 - 40.5 - 41.2 - 40.0 - 38.2


Session 65 : 10 x 200m : Tue, Oct 23, 2012
http://connect.garmin.com/activity/236461559

Times: 33.4 - 33.3 - 32.4 - 33.2 - 32.8 - 32.3 - 32.5 - 32.3 - 32.5 - 32.0


Session 66 : 10 x 400m : Thu, Oct 25, 2012
http://connect.garmin.com/activity/237262155

Times: 1:21.1 - 1:19.9 - 1:18.7 - 1:19.7 - 1:18.3 - 1:19.8 - 1:21.2 - 1:20.9 - 1:20.5 - 1:16.9


Session 67 : 10 x 250m : Tue, Oct 30, 2012
http://connect.garmin.com/activity/238626201

Times: :42.2 - 40.1 - 40.2 - 40.7 - 39.7 - 40.6 - 40.1 - 39.6 - 39.9 - 39.0


Session 68 : 10 x 100m (on grass) : Thu, Nov 1, 2012
http://connect.garmin.com/activity/239252200

Times: 15.5 - 15.6 - 15.4 - 15.3 - 14.9 - 15.3 - 15.2 - 15.0 - 15.0 - 15.1


Session 69 : 10 x 500m : Sat, Nov 3, 2012
http://connect.garmin.com/activity/240014043

Times: 1:34.9 - 1:34.3 - 1:32.3 - 1:34.7 - 1:29.5 - 1:33.7 - 1:32.5 - 1:34.7 - 1:33.2 - 1:29.0


Session 70 : 10 x 250m : Tue, Nov 6, 2012
http://connect.garmin.com/activity/240910421

Times: 39.7 - 39.7 - 39.2 - 39.4 - 39.0 - 39.1 - 39.0 - 38.2 - 39.5 - 38.3


Session 71 : 10 x 300m hill intervals : Thu, Nov 15, 2012
http://connect.garmin.com/activity/246685631

Times: 1:14.6 - 1:19.0 - 1:13.9 - 1:17.6 - 1:15.0 - 1:16.8 - 1:12.6 - 1:09.7 - 1:14.1 - 1:08.3


Session 72 : 20 x 250m : Tue, Nov 20, 2012
http://connect.garmin.com/activity/246685721

Times: 52.0 - 49.7 - 48.7 - 50.7 - 48.4 - 48.1 - 49.0 - 49.3 - 45.7 - 48.4 - 46.3 - 46.2 - 43.9 - 47.4 - 46.9 - 45.5 - 44.3 - 45.0 - 43.9 - 43.1


Session 73 : 10 x 300m hill intervals : Thu, Nov 22, 2012
http://connect.garmin.com/activity/246685743

Times: 1:10.3 - 1:10.8 - 1:10.3 - 1:10.1 - 1:10.4 - 1:10.1 - 1:10.5 - 1:08.2 - 1:06.8 - 59.7


Session 74 : 6 x 100m on grass : Sun, Nov 25, 2012
http://connect.garmin.com/activity/246685764

Times: 17.7 - 15.3 - 15.0 - 15.0 - 14.8 - 14.6


Session 75 : Stair intervals : Tue, Nov 27, 2012
http://connect.garmin.com/activity/247325217

Times (half way): 34.5 - 35.4 - 34.0 - 35.3 - 34.6 - 33.5 - 32.9 - 32.2
Times (full, whole stairs) : 1:14.8


Session 76 : 10 x 300m hill intervals : Thu, Nov 29, 2012
http://connect.garmin.com/activity/247834707

Times: 1:09.4 - 1:10.7 - 1:07.9 - 1:08.0 - 1:07.9 - 1:07.4 - 1:07.3 - 1:04.6 - 1:04.8 - 59.5


Session 77 : 10 x 500m : Tue, Dec 4, 2012
http://connect.garmin.com/activity/249290539

Times: 1:38.4 - 1:34.2 - 1:34.6 - 1:34.8 - 1:35.1 - 1:35.1 - 1:34.5 - 1:35.6 - 1:35.4 - 1:33.3


Session 78 : 20 x 150 m : Thu, Dec 6, 2012
http://connect.garmin.com/activity/249784410

Times: :23.0 - 22.2 - 21.7 - 22.7 - 23.1 - 23.9 - 22.8 - 22.4 - 23.0 - 22.5 - 23.3 - 23.3 - 23.4 - 23.4 - 23.5 - 23.4 - 23.5 - 23.0 - 23.1 - 21.8


Session 79 : 6 x 150m : Thu, Dec 20, 2012
http://connect.garmin.com/activity/253659210

Times: 26.9 - 24.6 - 25.0 - 25.4 - 25.5 - 26.4


Session 80 : 6 x 1180 m : Sun, Dec 23, 2012
http://connect.garmin.com/activity/253659218

Times: 5:22.6  - 5:14.7 - 5:08.3 - 5:04.7 - 4:58.9 - 4:51.4


Session 81 : 8 x 720 m : Fri, Dec 28, 2012
http://connect.garmin.com/activity/256436180

Times: 2:50.9 - 2:56.6 - 2:53.9 - 2:51.1 - 2:51.8 - 2:52.2 - 2:43.2 - 2:39.9


Session 82 : 6 x 80m : Sat, Dec 29, 2012
http://connect.garmin.com/activity/256436188

Times: 13.5 - 13.6 - 14.0 - 13.4 - 13.5 - 13.3


Session 83 : 6 x 720m : Sat, Jan 5, 2013
http://connect.garmin.com/activity/259522805

Times: 3:11.5 - 3:02 - 3:05.1 - 3:00.5 - 3:02.4 - 2:48.8


Session 84 : 1180m x 4 : Mon, Jan 7, 2013
http://connect.garmin.com/activity/259522829

Times: 5:45.7 - 5:14.6 - 4:59.8 - 4:39.4

Bonus: shorter intervals (80-90m):
http://connect.garmin.com/activity/259522833


Session 85 : 6 x 720m : Sat, Jan 12, 2013
http://connect.garmin.com/activity/261165836

Times: 3:09.4 - 3:03.1 - 3:02.0 - 2:58.0 - 2:52.8 - 2:46.6


Session 86 : 10 x 60 + 3 x 100 : Thu, Jan 17, 2013
http://connect.garmin.com/activity/263587291

Times: irrelevant


Session 87 : 6 x 500m : Sat, Jan 19, 2013
http://connect.garmin.com/activity/263587324

Times: 1:36.9 - 1:33.5 - 1:28.8 - 1:31.2 - 1:33.0 - 1:31.3


Session 88 : 10 x 300m : Tue, Jan 22, 2013
http://connect.garmin.com/activity/265329256

Times: 39.8 (ran only 250m) - 47.2 - 47.8 - 46.9 - 49.8 - 49.2 - 47.4 - 49.2 - 47.0 - 45.9


Session 89 : 10 x 100m + 10 x 60m : Thu, Jan 24, 2013
http://connect.garmin.com/activity/265561287

Times: irrelevant

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