Sunday 13th November 2016
I’m feeling really strong at the moment but still don’t believe my Garmin splits from Tuesday’s session. Gutted to miss the first XC but I got some good training in.
Monday 16km easy (16)
Tuesday: AM 10km easy / PM road session – 3km 9:40, 3x300m hill reps, 1km tempo 3:17, 3x300m hill reps, 3km 9:33 (27)
Wednesday: 17km easy (17)
Thursday: 16km easy (16)
Friday: 10km easy (10)
Saturday: rest (0)
Sunday: AM 10km moderate / PM road session 6×1.5km tempo intervals off 60s quick recoveries 4:55 average (30)
Taken from my training log.
Sunday 6th November 2016
A good week of training. I feel like I’m getting in good shape and am looking forward to racing again.
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM road session – 2km tempo 6:55, 8x300m hill reps, 2km hard 6:25 (26)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM road session 8x1km off 60s quick recoveries (25)
Saturday: rest (0)
Sunday: 28km moderate (28)
Taken from my training log.
Sunday 30th October 2016
Two good sessions and a long run.
Monday: AM 10km easy /PM 10km easy (20)
Tuesday: AM 10km easy / PM road session – 4 x mile off 90s, 5x20s hill reps (27)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 15:00 warm up, 12km tempo 20:36/19:59, 15:00 cool down (29)
Saturday: rest (0)
Sunday: 28km moderate (28)
Taken from my training log.
Monday 24th October 2016
A busy week outside of running but I still managed to get a decent amount of training in.
Monday: AM 8km easy / PM 8km easy (16)
Tuesday: rest (0)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM track session 10×800 off lap jog – 2:32,33,33,32,33,30,31,27,27,24 (26)
Saturday: 16km easy (16)
Sunday: AM 20km easy / PM 8km easy (28)
Sunday 16th October 2016
I had an extra day off due to illness but still managed two good sessions.
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM road session 2km, 4x30s hills, 2x1km off 60s, 4x30s hills, 2km – 6:33, 3:04, 3:03, 6:18 (26)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: rest, unwell (0)
Saturday: rest (0)
Sunday: AM 10km easy / PM 10km tempo 33:55 (27)