Saturday 17th June 2017
This was a tough week of training. I feel in great shape and am looking forward to racing on Tuesday.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session – 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 10*400 off 3:00 in 63-65 (24)
Friday: 14km easy (14)
Saturday: 16km moderate off road with 5 long hill efforts (16)
Sunday: rest (0)
Taken from my training log.
Sunday 21st May 2017
A tough week.
Monday: AM 12km easy / PM 10km easy (22)
Tuesday: AM 10km easy / PM grass session 1-2-3-2-1-2-3-2-1 minutes with previous rep duration for recovery (26)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM track session 400-800-400 off 90s in 63,2:14,64, 2*4*400 off 200 jog: all 29-31 (23)
Friday: rest (0)
Saturday: AM Parkrun 16:19, strides on grass / PM 9km easy (21)
Sunday: 8km easy (8)
Taken from my training log.
Saturday 15th April 2017
Two good sessions this week. Time for a few easy days now!
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM track session: 16*400 off 60s, strides on grass (24)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 11km easy (21)
Friday: AM 10km easy / PM 16km tempo run 56:28 (29)
Saturday: 12km easy (12)
Sunday: rest (0)
Taken from my training log.
Sunday 2nd April 2017
Biggest week of training this year so far. The long run was hard the day after a hill session but I was pleased with the pace I managed.
Monday: 17km easy (17)
Tuesday: AM 11km easy / PM track session 4*400 off 60s, 4*800 off 2:00, 4*400 off 60s (26)
Wednesday: 17km easy (17)
Thursday: AM 12km easy / PM 16km easy (28)
Friday: rest (0)
Saturday: 12*40s hill reps, 1*12 stage short leg with efforts on hills and recovery on flats (18)
Sunday: 40km progression in 2:35, 5 min jog (41)
Taken from my training log.
Monday 24th October 2016
A busy week outside of running but I still managed to get a decent amount of training in.
​Monday: AM 8km easy / PM 8km easy (16)
Tuesday: rest (0)
Wednesday: 16km easy (16)
Thursday: 16km easy (16)
Friday: AM 10km easy / PM track session 10×800 off lap jog – 2:32,33,33,32,33,30,31,27,27,24 (26)
Saturday: 16km easy (16)
Sunday: AM 20km easy / PM 8km easy (28)