How much rest?
How much rest?
i did 2min walking between sets. They felt kind of tough because i had a tough lower body workout 2 days ago though and sun was killing me
Im also trying to plan out my warmup for the race.
from what i have read and found studies about, something like 4x400m jogging (which i am currently doing as warmup now before intervals) is good, but i need to add some strides as far as i can read. so maybe 4x400m jogging, with one 50m fast run in each 400m.
Are you British?
I am danish, and trying to become a frogman.
Good luck.
Don't overthink the warm up. Mine is pretty basic, 1600m slow jog then some fast strides 4 x 50m. The strides will vary but you get the idea. I am usually fully warmed up about 10 min before race time.
So the nerves was getting to me a bit about the test so i decided to take a self trial today.
I ran 2950 in 12min so thats good :) I feel like i had a little more in me (dident go 100% since it wasent a test and i was already past the 2900 mark) and also, i ran intervals this saturday so my legs probably werent completely fresh etc.
So hopefully this confirms that i should calm myself and i will be fine the 29th. If everything goes well on test day i can probably get 3k+
That's the goal, to be in better than 2900m shape. That way if conditions are not perfect, it's hot, cold, rainy, windy, you will still be able to make 2900m distance.
The final things are to make sure your legs are fresh for raceday and have a race plan.
Micker wrote:
So the nerves was getting to me a bit about the test so i decided to take a self trial today.
I ran 2950 in 12min so thats good :) I feel like i had a little more in me (dident go 100% since it wasent a test and i was already past the 2900 mark) and also, i ran intervals this saturday so my legs probably werent completely fresh etc.
So hopefully this confirms that i should calm myself and i will be fine the 29th. If everything goes well on test day i can probably get 3k+
I'm confused. In the OP, you said the test was on the 23rd. Now it's the 29th?
Random fact. by the way, I went to HS with the son of Dr. Cooper.
I think i answered this in the thread but maybe im mistaken :) anyways there is like 10 different test dates in may for the 1 selection, i got my test date rescheduled for the latest posible, so i got an extra week to get ready :)
Also, quite an cool fact :D
today i did 3x1km with 3min rest between.
Times
04:08
04:06
04:03
will do chill swim tomorrov,
3km jog monday.
nothing tuesday and then
RACEDAY wed. wish me luck.
Hopefully the goal pace stuff feels solid now - seems like you're in great shape! Remember to not go out to hard. Especially if there's no "bonus" for exceeding 2900m. I'd say no faster than 4-6 sec/k faster than your goal. I'm sure you have a good idea of what goal pace feels like. Keep us posted and good luck!
Micker wrote:
today i did 3x1km with 3min rest between.
Times
04:08
04:06
04:03
will do chill swim tomorrov,
3km jog monday.
nothing tuesday and then
RACEDAY wed. wish me luck.
The test is over and i am now through to 2nd selection. I ran 2988m with a little left in the tank, saved energy for the strength test after. Now my next goal is to improve my running for the 5day test in week 44, i made a new thread, with 20 weeks to sof selection topic, i hope to get some guidance and help there aswell :)
bravo - great to see hard work pay off as it should (but doesn't always)
Thanks :)
https://www.letsrun.com/forum/flat_read.php?thread=9413110
The link to my new thread, to those that are willing to help me :)
Congrats on reaching your goal.
Fantastic, sounds like you ran it exactly as you should have! I'll check into the next thread!
Micker wrote:
The test is over and i am now through to 2nd selection. I ran 2988m with a little left in the tank, saved energy for the strength test after. Now my next goal is to improve my running for the 5day test in week 44, i made a new thread, with 20 weeks to sof selection topic, i hope to get some guidance and help there aswell :)