99 miles off singles. Heavy legs by the end of the week.
Monday: 12 easy (12)
Tuesday: 13 easy (13)
Wednesday: 14 steady (14)
Thursday: 10 easy plus some 400s at 80% effort (11)
Friday: 12 easy (12)
Saturday: Parkrun 5k. 1st in 15:46. Heavy legs (12)
Sunday: 3 hours. Sore. (25)
Week total: 99 miles
2012 total: 946 miles
Taken from my training log.
Good week. 80% effort session on Thursday and a 3rd place finish in today’s 20 mile race. I am pleased with my new-found ability to negative split a race. Thought: is the perfect tense of negative split ‘negative splat?’
Monday: 12 easy (12)
Tuesday: 12 easy (12)
Wednesday: 13 easy (13)
Thursday: 2×4 easy,2×6 easy,6/6/4 hard,6/6/4 steady,2×6 easy – 72,71,1:49,1:49,1:40,1:43,65,1:49,1:44,67,1:53,1:57. (10)
Friday: 8 easy (8)
Saturday: 6 easy (6)
Sunday: Ashby 20. 3rd in 1:54:18. 5 mile splits of 29:02/28:47/28:15/28:14 (21)
Week total: 82 miles
2012 total: 847 miles
Took a while to get the half marathon out of my legs. Happy with the track session.
Monday: 9 easy (9)
Tuesday: 8 easy (8)
Wednesday: Rest (0)
Thursday: Long warm up, 2×400,2×600,2×800,2×600,2×400 all off 200 jog or 2 mins. 71/70/1:45/1:46/2:15/2:21/1:53/1:51/61/65 (12)
Friday: 6 easy. Sore. (6)
Saturday: 13 with 2 mile hard section in middle (13)
Sunday: 25 miles. Started slow, ran 18-23 hard (25)
Week total: 73 miles
2012 total: 765 miles
Taken from my training log.
A much better week. Long tempo and a track session and a scenic long run in Bristol.
Monday: 20 mile tempo 1:56. 56:56/59:28 (20)
Tuesday: 6 easy. Sore and slow. (6)
Wednesday: 9 easy (9)
Thursday: 12 easy. Bit of spring back in the legs. (12)
Friday: 12 easy (12)
Saturday: 8×400 off lap jog – 70/69/67/68/64/65/63/65 (10)
Sunday: 20 easy (20)
Week total: 89 miles
2012 total: 640 miles
Only one session this week. Long tempo on Sunday didn’t happen because of the snow.
Monday: 10 easy (10)
Tuesday: 12 easy (12)
Wednesday: AM 5 easy PM 10 easy (15)
Thursday: 6x(700/300) off 100 jog – 2:10/51/2:10/53/2:08/54/2:08/53/2:05/54/2:04/49 (11)
Friday: AM 5 easy PM 10 easy (15)
Saturday: 13 easy (13)
Sunday: 14 easy. All on snow. (14)
Week total: 90 miles
2012 total 407 miles
Taken from my training log.