Saturday 31 March 2012

The Best 10K Workout - Week 2


Week 2 was supposed to be Thursday but got moved to Sat evening after a near disaster with the BHAA DCC ladies chip timing. The lap was around Bushy Park


 1,5:19,1.60,3:20
 2,5:19,1.60,3:19
 3,5:16,1.60,3:18
 4,5:15,1.60,3:16
 5,5:24,1.60,3:22
 6,5:18,1.60,13:19


In general it seemed a bit more consistent but lap 5 stands out as lacking concentration.




Monday 26 March 2012

The Best 10K Workout - Week 1

The first of the 10km specific sessions was a 6 times 1 mile with 3 mins recovery. I did a 15min warmup 

Lap Mile Pace
1 5:25.3 3:23
2 5:14.0 3:16
3 5:12.3 3:15
4 5:17.5 3:18
5 5:23.8 3:22
6 5:29.8 3:26

10 min cool down. http://connect.garmin.com/activity/160477117

Looking at the times i should have done some strides before the first one, since the 10s diff between 1 and 2 is too much. Over the 6 laps the average pass was 3.20 which indicates a 33.3x 10km time. Need to get the finger out for the next scheduled session which is 1*2Mile + 4*1Mile on thursday.

The schedule is outlined here http://runningtimes.com/Article.aspx?ArticleID=19553

Monday 5 March 2012

Joomla Admin Component

The aim of this blog is to outline the structure and files that make up a custom joomla 2.5 component, the impact of the naming convention and which core joomla classes the various layers extend from. In the example the component name is 'abc' and the its main focus is on CRUD operations on a book entity.