Tough session on Tuesday. Personal best for 3k on Sunday. Third for the whole race; splits of roughly 67,2:19,3:29,4:41, 5:51,7:03,8:13.
Monday: 15km easy (15)
Tuesday: 3x5x400 off 60/45/30/15s, two lap jog between sets, mostly 69/70. Very tough with short recoveries. (18)
Wednesday: 14km easy. Sore. (14)
Thursday: 27km easy (27)
Friday: 11km easy (11)
Saturday: 8km easy (8)
Sunday: Midland League 3000m, 3rd in 8:47.5. PB. (18)
Week total: 111km
A decent race on tired legs. I know I can go much quicker over that distance. Pleased with Saturday’s session.
Monday: 22km easy (22)
Tuesday: 14km easy (14)
Wednesday: BRAT open 3000, 3rd in 8:56.69. Still sore from the weekend (16)
Thursday: 21km easy (21)
Friday: 15km easy (15)
Saturday: 4×1000 off 3 mins, 5×200 off 200: 2:55,55,56,53 / 31,30,29,28,29 (17)
Sunday: 25km easy (25)
Week total: 130km
It took ages to recover from last Saturday’s triple. As it turns out this is because I was developing a cold. Came back on Sunday to PB in the 5000 at the county champs.
Monday: 15km easy (15)
Tuesday: 17km easy (17)
Wednesday: 18km easy (18)
Thursday: felt ill, day off (0)
Friday: ill, rest (0)
Saturday: Rest (0)
Sunday: Warwickshire County Champs 5000m, 1st in 15:24.93 – 4th in combined counties race (15)
Week total: 65 km
One hard run midweek and 3 races on Saturday. Eased off down the home straight in the 1500. The 5000 was tough on tired legs and the 400 relay was fun despite coming last by a long way. A great day out.
Monday: 15km easy (15)
Tuesday: 14km easy (14)
Wednesday: ran home, moderate/hard effort ~60 mins (16)
Thursday: 13km easy (13)
Friday: Rest (0)
Saturday: Midland League Division 2 – Yate. 1500m – 3rd in 4:10.8 (3:25pm), 5000 – 2nd in 15:44 (4:05pm), 400m relay leg 4, 6th place 60.6 split (5:00pm) (18)
Sunday: 24km easy (24)
Week total: 100km
Took two days off due to fatigue but it paid off as I ran a PB for 10k. Splits of 15:58/16:02. Does my time count as sub 32?
Monday: 14km easy (14)
Tuesday: 1000 – 8×200 off 30s – 1000 – 3×400 off 30s – 1000 – 8×200 off 30s: 3:03 – 33 average – 3:04 – 68 average-3:00 – 33 average (21)
Wednesday: ran home + loop round park, easy pace (17)
Thursday: easy run, 4km barefoot on track (18)
Friday: Rest (0)
Saturday: Rest (0)
Sunday: Bristol 10k, 40th in 32:00 PB (11)
Week total: 81km