Lots of easy running. One more week before I start hitting the sessions again. Won my university’s reunion race.
Monday: 14 easy (14)
Tuesday: 5 easy (5)
Wednesday: 8 steady (8)
Thursday: 10 easy (10)
Friday: 11 easy (11)
Saturday: 11 with 5 steady (31 mins) around the park (11)
Sunday: Warwick University reunion race, 5ish mile trail race, 1st place. (11)
Week total: 70 miles
2012 total: 1324 miles
Four easy runs and 2 hard sessions. Happy with this week. Taper starts now.
Monday: 12 easy (12)
Tuesday: 12 easy (12)
Wednesday: Rest (0)
Thursday: 1200/5k/1200/5k/1200 off 45-60 secs: 3:36/17:13/3:45/17:13/3:47. Windy. (13)
Friday: 13 easy (13)
Saturday: 10 mile tempo 54:12 (27:21/26:51) – 5:35,27,30,22,27,22,26,22,25,16. Cold and wet British day. (15)
Sunday: 18 – easy with last 2 hard (18)
Week total: 83 miles
2012 total: 1105 miles
Lower quantity than last week but higher quality. Happy with my leg at the 12-stage. Three weeks until London.
Monday: Rest (0)
Tuesday: 10 easy (10)
Wednesday: 4×2 mile off 2 mins. First 3 hard, last one marathon effort. Ran it too fast. 10:32/10:33/10:38/11:06 (14)
Thursday: 12 easy (12)
Friday: 8 easy (8)
Saturday: Midland 12 stage relay. Leg 1, 5.4 miles. 13th on leg, 22nd fastest of the day 28:14 (PB). Team 7th (11)
Sunday: 15 mile tempo 86:32 total – 5 mile splits of 29:55,28:46,27:51 + 6 easy in 44:00 (21)
Week total: 76 miles
2012 total: 1022 miles
99 miles off singles. Heavy legs by the end of the week.
Monday: 12 easy (12)
Tuesday: 13 easy (13)
Wednesday: 14 steady (14)
Thursday: 10 easy plus some 400s at 80% effort (11)
Friday: 12 easy (12)
Saturday: Parkrun 5k. 1st in 15:46. Heavy legs (12)
Sunday: 3 hours. Sore. (25)
Week total: 99 miles
2012 total: 946 miles
Taken from my training log.
Good week. 80% effort session on Thursday and a 3rd place finish in today’s 20 mile race. I am pleased with my new-found ability to negative split a race. Thought: is the perfect tense of negative split ‘negative splat?’
Monday: 12 easy (12)
Tuesday: 12 easy (12)
Wednesday: 13 easy (13)
Thursday: 2×4 easy,2×6 easy,6/6/4 hard,6/6/4 steady,2×6 easy – 72,71,1:49,1:49,1:40,1:43,65,1:49,1:44,67,1:53,1:57. (10)
Friday: 8 easy (8)
Saturday: 6 easy (6)
Sunday: Ashby 20. 3rd in 1:54:18. 5 mile splits of 29:02/28:47/28:15/28:14 (21)
Week total: 82 miles
2012 total: 847 miles