Sunday 15th June 2014
Tempo run was 30 seconds quicker than 2 weeks ago. I feel like I’m going in the right direction.
Monday: 14km easy + hurdle drills and 5 water jumps (14)
Tuesday: AM 10km easy / PM Metchley session: 2 lap tempo, 4×400, 2 x 1 lap, 4×400, 1 lap hard. All off 60s recoveries (28)
Wednesday: bike ride, no run (0)
Thursday: AM 12km easy / PM 15km moderate (27)
Friday: 15km easy (15)
Saturday: 5 mile tempo 26:58 – 5:38, 26, 20, 19, 16 – 2 sets of 5x~60m hill reps (18)
Sunday: 29km easy (29)
Week total: 131km
Taken from my training log.
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 20th January 2013
Moved the tempo run from Saturday to Thursday because of the weather forecast. Felt tired as a result. All running from Thursday onwards was on snow.
Monday: 16km easy (16)
Tuesday: 5×400 hill reps, 4km fartlek – hard up/down hills, 5x~530m round the lake 96,96,94,95,92 (20)
Wednesday: 16km easy (16)
Thursday: 10x15s hill sprints, 10km in 35:25 on snow (20)
Friday: 18km easy, all on snow (18)
Saturday: 16km in 70 mins – hard last mile, all on snow (16)
Sunday: 32km easy (32)
Week total: 138 km