Archives // tempo

Training – Week Beginning 23 June

Sunday 29th June 2014

A tiring week at work but I still managed to get decent mileage in. The best run of them all was Sunday evening’s long run on the Wolverhampton canal with Stephanie joining me on her bike. Good tempo run and session too.

Monday: 16km easy (16)

Tuesday: AM 10km easy / PM Metchley session: 3xlap, 2xhalf, 3xlap – 60s recoveries (27)

Wednesday: 18km easy (18)

Thursday: AM 11km easy / PM 17km including 6 mile progression run on towpath (28)

Friday: AM 11km easy / PM 10km easy (21)

Saturday: rest (0)

Sunday: 2 hours out and back on the towpath with Stephanie cycling (30)

Week total: 140km

Taken from my training log.

Training – Week Beginning 24 March

Sunday 30th March 2014

Some good quality training this week. Looking forward to the National 12 Stage.

Monday: 16km easy (16)

Tuesday: AM 8km easy / PM ring road lap, 3 x 2 min off 60s, 4 x 1 min off 60s, 4 x 30s off 30s, lap (26)

Wednesday: 16km easy (16)

Thursday: AM 11km easy / PM 18km moderate with 6x10s flat sprints at start and 8x60m hill sprints at end (29)

Friday: rest (0)

Saturday: 5 mile tempo in 26:39 – 5:25/25/18/20/11 + 2x5x60m hill reps (18)

Sunday: 16km moderate, 61 mins (16)

Week total: 121km

Training – Week Beginning 22 July

Sunday 28th July 2013

I had fun racing and pacing the miles on Saturday. Did some good tempo work. And like god, I took a rest day on the 7th day.

Monday: 16km easy (16)

Tuesday: AM 8km easy / PM mile ring road tempo – 4×400 off 60s – mile – 4×400 – mile: 5:20 / 73, 71, 70, 68 / 5:10 / 72, 70, 70, 66 / dnf last mile (25)

Wednesday: 16km easy (16)

Thursday: 26km easy, 9 of which barefoot (26)

Friday: 17km easy, 4 of which barefoot (17)

Saturday: AM 9km easy / PM BRAT mile race – 1st in 4:40: 77, 73, 68, 62, paced B race to 5:14, 6km tempo 20:15 (27)

Sunday: Rest (0)

Week total: 127km

Training – Week Beginning 28 January

Sunday 3rd February 2013

Got back on the track after the snow. Tempo run was 53 seconds quicker than the same time one month ago. Four weeks until the half marathon.

Monday: 16km easy (16)

Tuesday: 8x(800,200 steady~45s,200 jog) – 2:30/30/30/29/28/29/27/27 (20)

Wednesday: 16km easy (16)

Thursday: 19 km easy (19)

Friday: 16km easy (16)

Saturday: 10×100 strides, 16km tempo 54:54 – 27:33/27:21, 5×100 strides (27)

Sunday: 21km easy (21)

Week total: 135km