Sunday 29th January 2017
Another good long run this week. They are starting to feel easier.
Monday: 17km easy (17)
Tuesday: 17km easy (17)
Wednesday: AM 10km easy / PM 2*5*400m hill reps, 5:00 between sets (26)
Thursday: 18km progression run (18)
Friday: rest (0)
Saturday: Brueton parkrun, 16:29 (16)
Sunday: 30km progression run, 62:30/55:20 (31)
Taken from my training log.
Sunday 2nd October 2016
No long run but two very good sessions. I feel like I’m starting to get into shape.
Monday: easy run home (16)
Tuesday: AM 10km easy / PM grass session: 3 lap tempo, 10x~200m hills, 3 lap tempo (26)
Wednesday: 14km easy (14)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM 10km tempo 33:43 (27)
Saturday: 13km easy (13)
Sunday: rest (0)
Sunday 29th November 2015
One disappointing session on Tuesday and a very good one on Saturday. Looking forward to cross country next weekend.
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 12km easy / PM road session 700, 8×250, 700, 8×250, 700 (27)
Wednesday: 15km easy (15)
Thursday: 11km easy (11)
Friday: rest (0)
Saturday: parkrun in 16:25, 4km on hilly loop with hard uphill efforts (18)
Sunday: AM 16km moderate / PM 10km easy (26)
Week total: 122km
Taken from my training log.
Tuesday 3rd November 2015
I took an extra rest day as I wasn’t feeling very well. Looking forward to the first cross country race next week.
Monday: rest (0)
Tuesday: AM 12km easy / PM road session 2×1:45, 6×2:45, 2×1:45 all off 75 (30)
Wednesday: AM 9km easy / PM 13km easy (22)
Thursday: AM 16km easy / PM 10km easy (26)
Friday: rest (0)
Saturday: tempo parkrun, 4×400 hill reps (17)
Sunday: AM 19km easy / PM 10km easy (29)
Week total: 124km
Taken from my training log.
Sunday 31st August 2014
Two tough sessions, especially the one on Friday. After two big weeks (by my standards anyway) I will now go easy for a few days to prepare for next Saturday’s 10000m.
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 10km easy / PM Metchley session – 1 x 10 mins off 2 mins, 4 x 5 mins off 2 mins, 4 x 30s off 45s (30)
Wednesday: 18km easy (18)
Thursday: 20km easy (20)
Friday: AM 10km easy / PM 5:00, 8×0:30 hill, 5:00, 8×0:30 hill, 5:00 (29)
Saturday: rest (0)
Sunday: long run – 60 mins moderate, 40 mins hard, 20 mins easy (30)
Week total: 149km
Taken from my training log.