Sunday 23rd March 2014
Didn’t recover quickly from Tuesday’s session due to lack of sleep during the week. Good weekend of training though.
Monday: AM 10km easy / PM 16km easy (26)
Tuesday: 10x10s hill sprints / mile – 8×250 hill reps – mile – 8×250 hill reps – mile (23)
Wednesday: 16km easy, felt good (16)
Thursday: AM 10 km easy / PM ran home. Very sore (24)
Friday: rest (0)
Saturday: Brueton parkrun, 15:53, 6 x 1 min / 1 min after (18)
Sunday: 24km progression run: 31:23/29:11/28:26 for each 8k, 15 min cool down (27)
Week total: 134km
Sunday 16th February 2014
Good tempo run on Saturday in poor conditions. Skipped a run on Thursday evening but felt good for it at the weekend. Half marathon in 2 weeks.
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM session: 5×400 off 200, 1×2000, 10×200 off 30s , 2×1000 off 200. Averaged around 72, 6:25, 33, 3:05 (28)
Wednesday: 16km easy (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 6×300 hill reps, 10 mile tempo in 55:44 – 28:31/27:15, 6×300 hill reps (32)
Sunday: 26km easy (26)
Week total: 128km
Sunday 29th December 2013
I finally managed to run every day and this is the first week of normal mileage since before the injury.
Still unfit though.
Monday: 16km on treadmill, 69 mins (16)
Tuesday: 2 sets of 2000-1200-400 with a lap jog between reps. Very windy. (16)
Wednesday: 16km easy ~75mins (16)
Thursday: mile on the track in 4:58, 2 sets of 3 long / 4 short hill reps at the Vale (17)
Friday: 17km easy, off road ~75 mins (17)
Saturday: 13km easy (13)
Sunday: 23km easy (23)
Week total: 118km