Monday 30th July 2018
Last week I took 5 seconds off my personal best for 3000m but felt like I could have gone quicker. Under instructions from my coach not to throw away time in the first few laps of a race, I went out hard and hung on; my splits were 2:51, 2:54 and 2:57. Although this probably isn’t the optimal way of doing it I was pleased to have held on well after starting quickly. Having strength is reassuring given that my final two races of the season are a steeplechase and a 5000m. Despite leaving the race feeling like I could have knocked a few seconds off with better pacing, my overwhelming feeling was one of confidence in my fitness.
My Week
Monday: 10km easy (10)
Tuesday: AM 6km easy / PM Stretford Open 3000 – 15th in 8:42.21 (15)
Wednesday: AM 11km easy / PM 9km easy (20)
Thursday: AM 10km easy / PM drills and hurdles, grass session – mile, 2 miles, 2 miles off 3:00,5:00 – 5:01,10:11,10:11 (28)
Friday: rest (0)
Saturday: grass session – 10*60s hill reps, 4:00 tempo (14)
Sunday: 22km moderate (22)
Sunday 30th July 2017
Friday’s session was the hardest I have done for a long time.
Monday: rest (0)
Tuesday: AM 10km easy / PM Corby Open 3000, 2nd in 8:47.4 – PB (18)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 10km easy, drills, barriers (20)
Friday: AM 10km easy / PM grass session 2*10*400 off 30s with 3:00 between sets (27)
Saturday: 8km easy (8)
Sunday: 20km easy (20)
Taken from my training log.
Sunday 10th July 2016
A good solo effort at Leamington on Wednesday and a very good session on Friday.
​Monday: AM 12km easy / PM 11km easy (23)
Tuesday: 14km (14)
Wednesday: AM 10km easy / PM Leamington Open 3000, 1st in 8:57.17 – 3:02, 2:57, 2:58, 2km tempo 6:38 straight after (21)
Thursday: rest (0)
Friday: AM 11km easy / PM grass session – 15 x 60s/60s (28)
Saturday: 16km easy (16)
Sunday: AM 16km progression run, 5 mins easy / PM 8km easy (25)
Taken from my training log.
Sunday 5th June 2016
I was pleased with both Monday’s track session and Saturday’s two races. Still can’t hurdle properly.
Monday: AM track session – mile tempo, 1000, 800, 600, 400, 200, mile tempo 5:15, 3:04, 2:26, 1:44, 66, 29, 5:10 / PM 11km easy (28)
Tuesday: 15km easy (15)
Wednesday: 16km progression (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 9km easy / PM Midland League 3000 SC 2nd in 10:10, 3000 2nd in 9:04.8 (24)
Sunday: 24km easy (24)
Taken from my training log.
Monday 27th July 2015
I used the open meeting as a training session on Tuesday night. I also had two good tempo efforts but had to take an additional rest day due to cramp in my right calf.
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM Tipton open meet 3000m, 3rd in 8:58 – 3:00/3:01/2:57, paced the B race to 2k in ~6:24 (23)
Wednesday: 19km easy (19)
Thursday: AM 13km easy / PM 15km with 4 mile progression run in 22:44 (28)
Friday: rest (0)
Saturday: Alexandra Palace parkrun 16:51 (15)
Sunday: rest, sore calf (0)
Week total: 101km
Taken from my training log.