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)
This was a tough week – highest mileage week for a long time and three hard sessions. Sunday’s long run was a 20 miler with Tim with a 58 minute second half uphill. I just about managed to hang on. Next week I will taper down for the league race.
Monday: 16km easy – ran home (16)
Tuesday: AM 10km easy / PM 12 x 400 off 1 min – started on 71, ended on 64, 68 average (27)
Wednesday: 16km easy – ran home (16)
Thursday: AM 10km easy / PM 18km moderate (28)
Friday: rest (0)
Saturday: 16:12 parkrun then 5 short hill reps. All solo, very sore legs (20)
Sunday: 33km progression run. 20 miles in 2:07 with a much quicker second half (33)
First week over 130km since the injury. Saturday’s hard long run went well and most of this week’s running felt very comfortable. I’m really enjoying my training at the moment.
Monday: 15km easy (15)
Tuesday: AM 9km easy / PM 2 sets of 200-400-600-1000-1000-600-400-200 all off 200 jog. Averaged around 36/73/1:50/3:06 (28)
Wednesday: 15km easy (15)
Thursday: AM 9km easy / PM 16km moderate – ran home (25)
Friday: rest (0)
Saturday: 10 mile tempo in 57:33 – 29:41/27:52, 3k moderate, 5k tempo at parkrun in 17:42, 5 min recovery, 3k tempo untimed (34)