Sunday 29th January 2017
Another good long run this week. They are starting to feel easier.
Monday: 17km easy (17)
Tuesday: 17km easy (17)
Wednesday: AM 10km easy / PM 2*5*400m hill reps, 5:00 between sets (26)
Thursday: 18km progression run (18)
Friday: rest (0)
Saturday: Brueton parkrun, 16:29 (16)
Sunday: 30km progression run, 62:30/55:20 (31)
Taken from my training log.
Sunday 1st January 2017
A solid week of training to end the year. County XC champs next week.
Monday: rest (0)
Tuesday: AM 12km easy / PM 12km easy (24)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM road session 1-2-3-4-5-4-3-2-1 mins off 60s (28)
Friday: 16km easy (16)
Saturday: 15km easy (15)
Sunday: AM parkrun 16:15, 4×2:00 off 60s / PM 8km easy (26)
Taken from my training log.
Sunday 31st July 2016
Two good sessions and a hard 5k effort on Saturday.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session 4×1200 off 2:30, 7x30s/30s (26)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 12 sets of 1:00/2:00 on treadmill (23)
Friday: rest (0)
Saturday: Swansea Bay parkrun, 15:54 (14)
Sunday: 19km easy (19)
Taken from my training log.
Sunday 3rd January 2016
Another tough cross country session with Tim and Mark. I did the parkrun on very tired legs.
Monday: AM 15km easy / PM 11km easy (26)
Tuesday: AM 16km easy / PM 12km easy (28)
Wednesday: 19km easy (19)
Thursday: grass session: 3 sets of lap, 4x~60s (18)
Friday: rest (0)
Saturday: AM parkrun 16:15 / PM 11km easy (25)
Sunday: AM 20km progression / PM 10km easy (30)
Week total: 146km
Taken from my training log.
Sunday 29th November 2015
One disappointing session on Tuesday and a very good one on Saturday. Looking forward to cross country next weekend.
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM road session 700, 8×250, 700, 8×250, 700 (27)
Wednesday: 15km easy (15)
Thursday: 11km easy (11)
Friday: rest (0)
Saturday: parkrun in 16:25, 4km on hilly loop with hard uphill efforts (18)
Sunday: AM 16km moderate / PM 10km easy (26)
Week total: 122km
Taken from my training log.