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 2nd February 2014
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)
Week total: 140km
Sunday 26th January 2014
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)
Sunday: 15km easy (15)
Week total: 132km
Sunday 19th January 2014
Good session on Tuesday; it felt much easier than last week. Ran the last 2k (6:09) of the parkrun quite hard. Sunday’s run was cut short due to tightness on the underside of my foot. Not much strength and conditioning work this week.
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 2 sets of 2×1000 off 200 jog, 5×400 off 60s. Averaged around 3:08/70/3:05/68 (26)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM 19km moderate (27)
Friday: Rest (0)
Saturday: Brueton parkrun, 1st in 16:03 with a hard last 2k. 10x1min/1min after (18)
Sunday: 26km easy (26)
Week total: 127km
Sunday 5th January 2014
Week two of the comeback. I did my first race, coming 15th at the county champs, which is better than I thought I would do. BRAT won team gold for the first time ever.
I like running.
Monday: 16km easy (16)
Tuesday: AM 12km hard (towpath) + 15 minute jog / PM 8km easy (23)
Wednesday: Cannon Hill Parkrun. Moderate effort, sore from yesterday. (16)
Thursday: AM 8km on treadmill / PM 16km easy (24)
Friday: rest (0)
Saturday: AM 7km easy / PM Warwickshire XC Champs – 15th.
Team gold. First race since August (22)
Sunday: 27km easy (27)
Week total: 128km