Training – Week Beginning 8 July
Two good sessions and my longest run for a while. Need to pace my sessions better – I didn’t finish the last mile rep on Saturday after running the 600s very hard.
Monday: 15km with 8km barefoot on track in 35 mins (15)
Tuesday: 1000-5×500 off 300-3×1000 off 200: 3:07, 86, 86, 83, 84, 81, 3:09, 3:06, 3:02. Very hot. (20)
Wednesday: 15km easy (15)
Thursday: 20km with 5 sets of 10s hard uphill / 10s hard downhill (20)
Friday: 10km easy (10)
Saturday: mile tempo – 5×600 off 200 – km tempo: 5:10, 1:45, 1:46, 1:45, 1:42, 1:40 – 3:20 (18)
Sunday: 28km easy (28)
Week total: 126km