Training – Week Beginning 14 January

Sunday 20th January 2013

Moved the tempo run from Saturday to Thursday because of the weather forecast. Felt tired as a result. All running from Thursday onwards was on snow.

Monday: 16km easy (16)

Tuesday: 5×400 hill reps, 4km fartlek – hard up/down hills, 5x~530m round the lake 96,96,94,95,92 (20)

Wednesday: 16km easy (16)

Thursday: 10x15s hill sprints, 10km in 35:25 on snow (20)

Friday: 18km easy, all on snow (18)

Saturday: 16km in 70 mins – hard last mile, all on snow (16)

Sunday: 32km easy (32)

Week total: 138 km

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