Saturday 17th June 2017
This was a tough week of training. I feel in great shape and am looking forward to racing on Tuesday.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session – 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 10*400 off 3:00 in 63-65 (24)
Friday: 14km easy (14)
Saturday: 16km moderate off road with 5 long hill efforts (16)
Sunday: rest (0)
Taken from my training log.
Sunday 11th June 2017
Only one session but this week but it was a tough one. Things seem to be going in the right direction.
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM 14km easy (24)
Wednesday: rest (0)
Thursday: AM 10km easy / PM track session: 5*500,4*400,3*300,2*200,2*100 off 90s – 84, 68, 48, 32 (23)
Friday: 14km easy (14)
Saturday: 21km easy (21)
Sunday: 8km easy (21)
Taken from my training log.
Sunday 4th June 2017
A steeplechase PB in my first race for Birchfield.
Monday: 8km easy (8)
Tuesday: 10km easy (10)
Wednesday: hill session: 10*60s off road (14)
Thursday: 17km easy (17)
Friday: 10km moderate (10)
Saturday: rest (0)
Sunday: AM 8km easy / PM Midland League Division 1 steeplechase – 1st in 9:46.09, PB (17)
Taken from my training log.
Sunday 28th May 2017
In my last race before turning 30 I broke a 4 year old PB.
​Monday: 8km easy (8)
Tuesday: AM 8km easy / PM BMC regional Tipton – 3rd in 4:07.4, PB (16)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 12km easy (24)
Friday: AM 10km easy / PM Metchley session – 6*lap off 2:00 – 2:55,58,56,53,53,53 (26)
Saturday: rest (0)
Sunday: 20km easy (20)
Taken from my training log.
Sunday 21st May 2017
A tough week.
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM grass session 1-2-3-2-1-2-3-2-1 minutes with previous rep duration for recovery (26)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM track session 400-800-400 off 90s in 63,2:14,64, 2*4*400 off 200 jog: all 29-31 (23)
Friday: rest (0)
Saturday: AM Parkrun 16:19, strides on grass / PM 9km easy (21)
Sunday: 8km easy (8)
Taken from my training log.