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Training – Week Beginning 19 August

Sunday 25th August 2013

Lots of great running in Poland. Highest mileage week this summer. Used the 5000 as a tempo run for next week’s 10k. Mark, Dan and Tim all went well under 16 minutes.

Monday: AM 16km easy, stiff legs – felt much better by the end of the run / PM 8km barefoot on beach (24)

Tuesday: rest (0)

Wednesday: 1-2-3-4-5-5-4-3-2-1 mins off 60s recoveries, 4km warm up/down (20)

Thursday: AM 15km easy / PM 8km barefoot on beach (23)

Friday: 16km moderate in 65 mins + 2km barefoot on beach (18)

Saturday: AM 8km barefoot on beach / PM BMC 5000 Coventry, tempo effort pacing friends, 9th in 15:45.663:10.5, 3:09.7, 3:10.5, 3:07.9, 3:07.0. 3km fartlek after (21)

Sunday: 30km easy (30)

Week total: 136km