Sunday 6th September 2015
PB for 10000m. End of track season. Time for a much needed break.
Monday: 15km easy (15)
Tuesday: AM 9km easy / PM grass session – 2 laps tempo, 5×300 off 100, 1 lap tempo, 5×300 off 100, 2 laps tempo (27)
Wednesday: rest (0)
Thursday: 11km easy, strides (11)
Friday: 8km easy (8)
Saturday: AM 8km easy / PM BMC Stretford 10000, A race – 11th in 31:44.68 (PB) : 3:12, 12, 11, 11, 09, 10, 07, 08, 13, 06 (23)
Sunday: rest (0)
Week total: 84km
Taken from my training log .
Sunday 30th August 2015
Heavy week. I’m tired.
Monday: AM 13km easy / PM 12 easy (25)
Tuesday: AM 12km easy / PM grass session 2 laps tempo, 2x30s, 2 laps tempo, 2x30s, 2 laps tempo (29)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 16km easy, strides (28)
Friday: no run, weights, conditioning (0)
Saturday: AM 11km easy / PM Tipton open 10000, 1st in 32:24.8 – 16:24/16:00 (27)
Sunday: 19km easy (19)
Week total: 146km
Taken from my training log .
Sunday 17th May 2015
I broke my PB by 3 seconds.
Monday: 11km easy (11)
Tuesday: Metchley session: 1-2-1-2-1 laps off 60/90, 75% effort (16)
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 8 easy, strides (18)
Friday: rest (0)
Saturday: AM 6km easy / PM Highgate 10000 C race, 4th in 31:52.96 – PB (22)
Sunday: 16km easy (16)
Week total: 93km
Taken from my training log .
Sunday 11th May 2014
I felt terrible for about 3 days, with a recurrence of the muscle cramps that I’ve had in the past. I couldn’t run at all. The 10000 was tough in wet and windy conditions.
Monday: AM 11km easy / PM 16km moderate-hard ~60mins (27)
Tuesday: 13km easy (13)
Wednesday: long bike ride, no run (0)
Thursday: rest (0)
Friday: rest (0)
Saturday: Highgate 10000m, heat 2 – 16th in 32:48 (18)
Sunday: 10km easy (10)
Week total: 68km
Taken from my training log .
Friday 23rd September 2011
VIDEO
The king is back.