Happy with this week’s training. Two good speedwork sessions and a cross country race.
Monday: 4×400 off 400 – 61/63/62/62. Brutal. (8)
Tuesday: AM 3 easy (3)
Wednesday: AM 12 easy ~90 mins PM 5 easy (17)
Thursday: 10×300 alt. 2 steady/2 hard – 55/54/46/47/52/54/46/46/55/54 (7)
Friday: 5 easy (5)
Saturday: Birmingham League XC, Cofton Park. 10k in 34:17, 55th (10)
Sunday: 20 easy, 2:24 (20)
Week total: 70 miles
2011 total: 3249 miles
Much better week. Very happy with the 5k and the long run. 2 weeks to Brussels.
Monday: 8 easy (8)
Tuesday: 4x(7mins/2mins) on grass at Metchley. Aim was 5 but had sore stomach. Ran there and back (11)
Wednesday: 12 easy (12)
Thursday: 10 easy (10)
Friday: Rest. Tiring week at work. (0)
Saturday: Cannon Hill Parkrun 5k, 1st in 15:40. Best time on that course. (12)
Sunday: 19 miles alt. hard/easy – 2 hours (19)
Week total: 72 miles
2011 total: 2554 miles
Took much longer than expected to get last Sunday’s race out of my legs. 6 very frustrating days, but Sunday’s run made up for it. Three weeks to Brussels.
Monday: 12 easy. (12)
Tuesday: 12 easy. Legs heavy. (12)
Wednesday: 8 easy. Legs still not feeling right. (8)
Thursday: 800-600-3×300 in 2:20/1:41/46/47/47, didn’t do full track session (8)
Friday: AM 4 easy PM 10 easy (14)
Saturday: 4 warm up, 1200-5000-1000 on track in 3:43/17:29/3:17, ran home. Another disappointing session (11)
Sunday: 10 hard out / 5 hard + 5 easy back. 57:30/28:30/33:50. Headwind out. Tailwind back. Best run for weeks. (20)
Week total: 85 miles
2011 total: 2482 miles
My attempt to cram a week’s worth of training into 3 days.
Monday: 12 in ~75 mins (12)
Tuesday: AM 4 easy in 30 mins, PM 6 x 5 mins grass reps with 90 recovery at Metchley, ran there and back (16)
Wednesday: Pope loop from front door in 2:45 (24)
Thursday – Sunday: Away (0)
Week total: 52 miles
2011 total: 2321 miles
Taken from my training log.
A frustrating week. Felt overtrained and lethargic so I took 3 days off. A few easy weeks should do me some good.
Monday: 8 easy. Felt good. (8)
Tuesday: Rest. (0)
Wednesday: AM 5 easy – trails, PM 8 easy – summer route (13)
Thursday: Rowheath 5k, 1st in 16:12. Felt terrible the whole way round and on the way home (12)
Friday: Off. Completely worn out. (0)
Saturday: Still felt rough. Another day off. (0)
Sunday: AM 3 easy PM Midland League 3000m. 1st in 9:12. (11)
Week total: 44 miles
2011 total: 2234 miles
Taken from my training log.