Sunday 1st June 2014
First long run for a while. Three good sessions.
Monday: AM 10km easy / PM hurdle practice (20)
Tuesday: AM 9km easy / PM Metchley session: 2 lap tempo – 8×400 off 60s – 2 lap tempo (26)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 21km including 5 mile tempo in 27:26 and strides (31)
Friday: rest (0)
Saturday: 2 sets of 10×200 off 200 on grass, going every 90s. 5 min jog between sets (19)
Sunday: 32km steady/moderate, 5 min jog (33)
Week total: 145km
Taken from my training log.
Sunday 25th May 2014
Nine runs including a very good session on grass. I got outsprinted at the parkrun which tells me I probably need to work on my speed!
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM Metchley session: lap, 2 x half lap, 2 laps increasing pace, 2 x half lap, lap (26)
Wednesday: long bike ride, no run (0)
Thursday: AM 10km easy / PM ran home, decent pace (24)
Friday: 14km easy (14)
Saturday: AM Parkrun: tempo with fast finish – 16:27 / PM 10km easy (26)
Sunday: 15km easy (15)
Week total: 121km
Taken from my training log.
Sunday 18th May 2014
Two sessions: one on grass, one on track. Slowly trying to get my speed back.
Monday: ran home (15)
Tuesday: AM 9km easy / PM Metchley session: lap, 4×400 off 60s, lap, 8×200 off 30s, lap (26)
Wednesday: ran home (15)
Thursday: AM 10km easy / PM 16km easy (26)
Friday: rest (0)
Saturday: 4×800, 4×400, 4×200 – 200 jog between efforts / 400 between sets: 2:29, 29, 27, 26, 73, 72, 73, 68, 34, 33, 31, 30 (20)
Sunday: 16km easy (16)
Week total: 118km
Sunday 11th May 2014
I felt terrible for about 3 days, with a recurrence of the muscle cramps that I’ve had in the past. I couldn’t run at all. The 10000 was tough in wet and windy conditions.
Monday: AM 11km easy / PM 16km moderate-hard ~60mins (27)
Tuesday: 13km easy (13)
Wednesday: long bike ride, no run (0)
Thursday: rest (0)
Friday: rest (0)
Saturday: Highgate 10000m, heat 2 – 16th in 32:48 (18)
Sunday: 10km easy (10)
Week total: 68km
Taken from my training log.
Sunday 20th April 2014
Took a few days off running to shake off some fatigue and illness. Scenic run in the Lake District on Thursday.
Monday – Wednesday: no running, walking in Lake District (0)
Thursday: 18km easy (18)
Friday: 16km easy (16)
Saturday: Parkrun in 16:24 then 4 x 3 min off 1 min at 10k effort (19)
Sunday: 28km easy (28)
Week total: 81km