I missed the 12 stage with a cold.
Monday: 15km easy (15)
Tuesday: AM 12km easy / PM 13km easy (25)
Wednesday: road session: 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 10km easy (10)
Sunday: 16km easy (16)
Taken from my training log.
Not quite as fast as I was hoping at Bath. If only my legs had felt as good as they have done recently in training! Mid 71 is no disaster though.
Monday: AM 10km easy / PM 10 km easy (20)
Tuesday: AM 10km easy / PM road session – 6*1km off 90s 3:16,15,06,16,01,58 (26)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: 8km easy (8)
Saturday: rest (0)
Sunday: Bath Half Marathon, 15th in 71:34 (23)
Taken from my training log.
Two good sessions. Now I will go easy ahead of Bath on Sunday.
Monday: 13km easy (13)
Tuesday: AM 10km easy / PM 12km easy (22)
Wednesday: AM 10km easy / PM road session – 800, 8*500 off 60s, 800, strides (25)
Thursday: 17km easy (17)
Friday: rest (0)
Saturday: 12km tempo 40:14 (20)
Sunday: 13km easy (13)
Taken from my training log.
Two good sessions and a couple of long runs. I feel like I’m getting fitter.
Monday: 8km easy (8)
Tuesday: road session – 30 mins fartlek: 60s on / 60s off – 8.5km total (18)
Wednesday: 21km easy (21)
Thursday: AM 10km easy / PM 8km easy (18)
Friday: AM 11km easy / PM 10km tempo 33:10 – 16:45,16:25 (29)
Saturday: rest (0)
Sunday: 28km easy (28)
Taken from my training log.
I felt the effects of a hard weekend for several days at the start of the week but still managed two good sessions. Next week I’m not at work so should be able to get some high quality training in.
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous rep recovery (26)
Wednesday: 14km easy (14)
Thursday: rest (0)
Friday: AM 10km easy / PM 30 minute tempo run 8.8km (26)
Saturday: 11km easy (11)
Sunday: AM 20km easy / PM 10km easy (30)
Taken from my training log.