Highest mileage week so far this year at 145km / 90 miles. I was happy with the tempo run even though it was slightly slower than the 5:20-5:25 target I set myself. After all, big parts of it were run on slush, ice and water. Looking forward to racing again next week.
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM ring road session: 1x90s, 6×3:00, 1x90s all off 75s (27)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM ran home, easy pace (26)
Friday: rest (0)
Saturday: AM 6 mile tempo in 32:55, slushy and snowy underfoot / PM 9km easy (26)
A great week of training but a sad week personally. This week’s training is dedicated to Poppy, my family’s dog who died on Monday, and was one of my all time favourite running companions back in the day. Goodbye Poppy, I’ll miss you.
Monday: AM 11km easy / PM 15km easy (26)
Tuesday: AM 11km easy / PM ring road session: 1-2-1-2-1 short laps (~1300m) off 60s/90s (28)
Wednesday: 20km moderate (20)
Thursday: AM 10km easy / PM 16km easy (26)
Friday: AM 10km easy / PM strides – 5 mile tempo 26:39 – 5x10s hill sprints on grass (30)
Saturday: rest (0)
Sunday: 32km progression run, just over 2 hours – 31:47, 30:19, 29:50, 28:31, 10 min jog (34)
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)