Sunday 30th March 2014
Some good quality training this week. Looking forward to the National 12 Stage.
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM ring road lap, 3 x 2 min off 60s, 4 x 1 min off 60s, 4 x 30s off 30s, lap (26)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM 18km moderate with 6x10s flat sprints at start and 8x60m hill sprints at end (29)
Friday: rest (0)
Saturday: 5 mile tempo in 26:39 – 5:25/25/18/20/11 + 2x5x60m hill reps (18)
Sunday: 16km moderate, 61 mins (16)
Week total: 121km
Sunday 2nd March 2014
I tapered this week to prepare for the half marathon.
Monday: 13km easy (13)
Tuesday: AM 7km easy / PM 2 sets of 1000-3×400, around 3:07/72 (21)
Wednesday: rest (0)
Thursday: AM 6km easy / PM 13km easy (19)
Friday: 10km easy (10)
Saturday: 8km easy (8)
Sunday: Berkhamsted Half Marathon, 1st in 72:18 (25)
Week total: 96km
Sunday 19th January 2014
Good session on Tuesday; it felt much easier than last week. Ran the last 2k (6:09) of the parkrun quite hard. Sunday’s run was cut short due to tightness on the underside of my foot. Not much strength and conditioning work this week.
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 2 sets of 2×1000 off 200 jog, 5×400 off 60s. Averaged around 3:08/70/3:05/68 (26)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM 19km moderate (27)
Friday: Rest (0)
Saturday: Brueton parkrun, 1st in 16:03 with a hard last 2k. 10x1min/1min after (18)
Sunday: 26km easy (26)
Week total: 127km
Sunday 12th January 2014
First full track session. Another XC race, where I just scraped inside the top 50. I’m getting fitter.
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 4 sets of 1200-400-400 off 200/200/400. Averaged around 3:46/73 (27)
Wednesday: 14km easy, very sore. Slow. (14)
Thursday: 19km easy (19)
Friday: rest (0)
Saturday: Birmingham League XC, Coventry. 49th (16)
Sunday: 26km easy (26)
Week total: 117km
Sunday 29th December 2013
I finally managed to run every day and this is the first week of normal mileage since before the injury.
Still unfit though.
Monday: 16km on treadmill, 69 mins (16)
Tuesday: 2 sets of 2000-1200-400 with a lap jog between reps. Very windy. (16)
Wednesday: 16km easy ~75mins (16)
Thursday: mile on the track in 4:58, 2 sets of 3 long / 4 short hill reps at the Vale (17)
Friday: 17km easy, off road ~75 mins (17)
Saturday: 13km easy (13)
Sunday: 23km easy (23)
Week total: 118km