Archives // metchley

Training – Week Beginning 05 September

Sunday 11th September 2016

This was the first week of doing sessions again after a break. I feel rusty but will get my fitness back quickly.

Monday: 14km easy (14)

Tuesday: grass session 1 x 3 laps, 3 x lap off 60s, 4 x half lap off 75s (16)

Wednesday: 12km easy (12)

Thursday: 15km easy (15)

Friday: AM 10km easy / PM 20 min tempo rum on grass (23)

Saturday: rest (0)

Sunday: 22km progression run 87:09 (22)

Training – Week Beginning 15 June

Sunday 21st June 2015

This week I did two hard sessions, both on tired legs, but was pleased with how they went. Hopefully the good training will start to be reflected in some quick times soon.

Monday: 16km easy (16)

Tuesday: AM 11km easy / PM Metchley session: lap – 4×400 off 90 – lap – 5×200 off diagonal jog – lap, 3:00 between sets (27)

Wednesday: 16km easy (16)

Thursday: AM 16km easy / PM 10km easy (26)

Friday: AM 10km easy / PM track session 5×1000 off 200 jog – all 3:00, 5×200 off 200 jog (24)

Saturday: rest (0)

Sunday: AM 12km easy / PM 10km moderate (22)

Week total:  131km

Taken from my training log.

Training – Week Beginning 7 July

Sunday 13th July 2014

Two good sessions but I had to take an extra day off due to illness today. Hopefully I’ll feel better by next weekend when I plan to do the BMC Grand Prix at Oxford.

Monday: AM 10km easy / PM 11km easy (21)

Tuesday: AM 9km easy / PM Metchley session: 4 x 2 laps off 90s, 4 x 1 min off 60s (27)

Wednesday: rest (0)

Thursday: AM 11km easy / PM 5x~60m hill reps, 5 mile tempo in 26:59 – 5:34 down to 5:16, 5x~60m hill reps (28)

Friday: 16km easy (16)

Saturday: 16km easy (16)

Sunday: ill, rest (0)

Week total: 108km

Taken from my training log.

Training – Week Beginning 23 June

Sunday 29th June 2014

A tiring week at work but I still managed to get decent mileage in. The best run of them all was Sunday evening’s long run on the Wolverhampton canal with Stephanie joining me on her bike. Good tempo run and session too.

Monday: 16km easy (16)

Tuesday: AM 10km easy / PM Metchley session: 3xlap, 2xhalf, 3xlap – 60s recoveries (27)

Wednesday: 18km easy (18)

Thursday: AM 11km easy / PM 17km including 6 mile progression run on towpath (28)

Friday: AM 11km easy / PM 10km easy (21)

Saturday: rest (0)

Sunday: 2 hours out and back on the towpath with Stephanie cycling (30)

Week total: 140km

Taken from my training log.

Training – Week Beginning 19 May

Sunday 25th May 2014

Nine runs including a very good session on grass.  I got outsprinted at the parkrun which tells me I probably need to work on my speed!

Monday: 16km easy (16)

Tuesday: AM 10km easy / PM Metchley session: lap, 2 x half lap, 2 laps increasing pace,  2 x half lap, lap (26)

Wednesday: long bike ride, no run (0)

Thursday: AM 10km easy / PM ran home, decent pace (24)

Friday: 14km easy (14)

Saturday: AM Parkrun: tempo with fast finish – 16:27 / PM 10km easy (26)

Sunday: 15km easy (15)

Week total: 121km

Taken from my training log.