In my last race before turning 30 I broke a 4 year old PB.
​Monday: 8km easy (8)
Tuesday: AM 8km easy / PM BMC regional Tipton – 3rd in 4:07.4, PB (16)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 12km easy (24)
Friday: AM 10km easy / PM Metchley session – 6*lap off 2:00 – 2:55,58,56,53,53,53 (26)
Saturday: rest (0)
Sunday: 20km easy (20)
Taken from my training log.
A tough week.
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM grass session 1-2-3-2-1-2-3-2-1 minutes with previous rep duration for recovery (26)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM track session 400-800-400 off 90s in 63,2:14,64, 2*4*400 off 200 jog: all 29-31 (23)
Friday: rest (0)
Saturday: AM Parkrun 16:19, strides on grass / PM 9km easy (21)
Sunday: 8km easy (8)
Taken from my training log.
Two tough sessions this week. First time over a steeplechase barrier since last summer.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM grass session of ~ mile, 16*400 off 30s, mile (26)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM 12km moderate (24)
Friday: rest (0)
Saturday: track session 4*1km over barriers off 2:00 recovery 3:08,10,10,12 (11)
Sunday: AM 16km easy / PM 10km easy (26)
Taken from my training log.
Only one session this week as I get back into it after a break, but it was a good one.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM track session 10*400 off 3:00 – 64 average (21)
Wednesday: 9km easy (9)
Thursday: 10km easy (10)
Friday: 12km easy (12)
Saturday: rest (0)
Sunday: AM 8km easy / 12km easy (20)
Taken from my training log.
Two good sessions this week. Time for a few easy days now!
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM track session: 16*400 off 60s, strides on grass (24)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 11km easy (21)
Friday: AM 10km easy / PM 16km tempo run 56:28 (29)
Saturday: 12km easy (12)
Sunday: rest (0)
Taken from my training log.