Great session on Tuesday but I hadn’t recovered fully by the time Friday’s track session came around. My entry for the BMC grand prix next week was accepted. I’m looking forward to it.
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM Metchley session – 2 lap tempo, 4 x 1 lap off 90, 4 x 30s (28)
Wednesday: rest (0)
Thursday: 16km easy (16)
Friday: AM 12km easy / PM track session: 4×1200, 4×200 – 3:35, 3:34, 3:37, 3:41, 32, 31, 31, 31, all off 200 kog I 70s, 5:00 between sets (27)
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)
Another week off work so plenty of rest. Tough track session on my own on Saturday in wet and windy conditions. I also did some hurdling practice ahead of next week’s steeplechase for the club. Not feeling as fit as I’d hoped by this point. I think the best I can realistically hope for in the 10000 is low 32.
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 8km easy / PM at Metchley: lap tempo – 4 x 400 – lap tempo – 4 x 400 – lap tempo (25)
Wednesday: 14km easy (14)
Thursday: AM 11km easy / PM 18km moderate with hurdling (29)
Friday: rest (0)
Saturday: 10×1000 off 200 jog in ~60s: 3:11, 11, 11, 09, 10, 11, 10, 13, 13, 07 (23)
Sunday: 19km progression with hard last 6k, 10min jog (21)