A solid week of training to end the year. County XC champs next week.
Monday: rest (0)
Tuesday: AM 12km easy / PM 12km easy (24)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM road session 1-2-3-4-5-4-3-2-1 mins off 60s (28)
Friday: 16km easy (16)
Saturday: 15km easy (15)
Sunday: AM parkrun 16:15, 4×2:00 off 60s / PM 8km easy (26)
Taken from my training log.
A good week of training. It’s been nice to run in daylight for a change!
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: 16km easy (16)
Wednesday: AM 11km easy / PM road session 2,4,6,4,2 mins off 75s, 6x30s off 30s (27)
Thursday: 16km easy (16)
Friday: rest (0)
Saturday: AM 8km tempo run 27:24 / PM 9km easy (25)
Sunday: 25km progression run (25)
Taken from my training log.
It was good to get back to training after almost a week off with a cold last week. Great Sunday morning run with Dan in Sutton Park this morning.
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 4×5:00 with 2x300m hill reps between (27)
Wednesday: 16km easy (16)
Thursday: rest (0)
Friday: AM 8km easy / PM 30:00 tempo run – 8.83km (24)
Saturday: 14km easy (14)
Sunday: 22km easy (22)
Taken from my training log.
I was pleased with how I raced at Birmingham League; 17th is my second best ever position. Hopefully I can place even higher at the next one.
Monday: 15km easy (15)
Tuesday: AM 10km easy / PM road session 10×2:00 off 60s (26)
Wednesday: 9km easy (9)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League XC, 17th (22)
Sunday: 20km easy (20)
Taken from my training log.
Two good sessions and a decent long run. Looking forward to lacing up my cross country spikes next week.
Monday: 10km easy (10)
Tuesday: AM 10km easy / PM road session 5×1.6km off 90s 5:18, 14, 02, 02, 55 (27)
Wednesday: 14km easy (14)
Thursday: rest (0)
Friday: AM 10km easy / PM 2x4km off 4:00 with first 2:00 each rep flat out – 12:49,12:35 (26)
Saturday: 10km easy (10)
Sunday: 28km progression run (28)
Taken from my training log.