Archives // parkrun
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 11th October 2015
Two good sessions and decent mileage.
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 12km easy / PM grass session 6 x lap off 60, 2 x half lap (28)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 16km moderate, strides on grass, 5 short hill reps (28)
Friday: rest (0)
Saturday: AM Parkrun in 16:18 then 3×5:00 off 60 / PM 10km easy (26)
Sunday: 25km easy (25)
Week total: 146km
Taken from my training log .
Monday 27th July 2015
I used the open meeting as a training session on Tuesday night. I also had two good tempo efforts but had to take an additional rest day due to cramp in my right calf.
Monday: 16km easy (16)
Tuesday: AM 12km easy / PM Tipton open meet 3000m, 3rd in 8:58 – 3:00/3:01/2:57, paced the B race to 2k in ~6:24 (23)
Wednesday: 19km easy (19)
Thursday: AM 13km easy / PM 15km with 4 mile progression run in 22:44 (28)
Friday: rest (0)
Saturday: Alexandra Palace parkrun 16:51 (15)
Sunday: rest, sore calf (0)
Week total: 101km
Taken from my training log .
Sunday 15th March 2015
Decent mileage this week. Two good sessions. Reading half next Sunday.
Monday: AM 9km easy / PM 16km easy (25)
Tuesday: AM 12km easy / PM road session 6×2:45 off 2:30 (28)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM 16km easy, strides (28)
Friday: rest (0)
Saturday: AM 2 x 5km – parkrun in 16:17, 5 minute jog then tempo in 16:50 / PM 9km easy (26)
Sunday: 26km progression, 4km easy (30)
Taken from my training log .
Sunday 25th January 2015
Two hard efforts, two medium efforts and five easy runs. More of the same next week then XC the following week.
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 1x3min, 3x6min, 1x3min off 90s (26)
Wednesday: 18km easy (18)
Thursday: AM 12km easy / PM 14km moderate (26)
Friday: rest (0)
Saturday: AM parkrun + 2.5km tempo effort, PM 8km easy (23)
Sunday: 27km moderate (27)
Week total: 135km
Taken from my training log .