Took it easy for a few days after the half marathon. A good session on Thursday. Didn’t feel 100% rested and fresh for the 10k on Sunday but pleased with my time anyway.
Monday: 16km easy (16)
Tuesday: 20km easy (20)
Wednesday: 16km easy (16)
Thursday: 10×100 strides,4×800 off 300, 4×400 off 200: 2:25/26/23/22, 66/66/65/65 (18)
Friday: 16km easy (16)
Saturday: 14km easy (14)
Sunday: Trafford 10k, 35th in 32:35. Windy. (18)
Week total: 118km
Over last week’s cold. Some good running in the mountains which left me very sore. Ran the half marathon course ahead of next week’s race.
Monday: 16km easy (16)
Tuesday: AM 14km fartlek, no watch / PM 8km easy (22)
Wednesday: mountain/trail run on Snowdon (20)
Thursday: 16km easy, very sore (16)
Friday: 16km easy, swim (16)
Saturday: Parkrun 1st in 16:03, 5km tempo 17:15 (21)
Sunday: fartlek run on HM course: 2 x hill at mile 7, 7 x hill at mile 12. 1:55 total (29)
Week total: 140km
Got back on the track after the snow. Tempo run was 53 seconds quicker than the same time one month ago. Four weeks until the half marathon.
Monday: 16km easy (16)
Tuesday: 8x(800,200 steady~45s,200 jog) – 2:30/30/30/29/28/29/27/27 (20)
Wednesday: 16km easy (16)
Thursday: 19 km easy (19)
Friday: 16km easy (16)
Saturday: 10×100 strides, 16km tempo 54:54 – 27:33/27:21, 5×100 strides (27)
Sunday: 21km easy (21)
Week total: 135km
Fairly pleased with my run at the county champs. Got the letter, but waiting to see whether I get picked for inter-counties. Sore for most of the week. Good tempo run.
Monday: 13k easy (13)
Tuesday: 16k tempo in 55:47 – 27:59/27:48, 3k easy (19)
Wednesday: 19k easy (19)
Thursday: 16k easy (16)
Friday: Rest (0)
Saturday: Warwickshire XC Champs, 11th in 36:59 (16)
Sunday: 22km easy (22)
Week total: 105km
Last one of these for 2012. I have now run 9 miles more than I did last year. I was tired going into the race and never really got my legs turning. Happy new year!
Monday: Rest (0)
Tuesday: 12 easy (12)
Wednesday: 18 easy (18)
Thursday: 11 easy (11)
Friday: 12 easy (12)
Saturday: 8 easy (8)
Sunday: Coventry New Year 5, 8th in 26:26 – sore legs, never really got going (12)
Week total: 73 miles
2012 toal: 3427 miles