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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 8 July

Sunday 14th July 2013

Two good sessions and my longest run for a while. Need to pace my sessions better – I didn’t finish the last mile rep on Saturday after running the 600s very hard.

Monday: 15km with 8km barefoot on track in 35 mins (15)

Tuesday: 1000-5×500 off 300-3×1000 off 200: 3:07, 86, 86, 83, 84, 81, 3:09, 3:06, 3:02. Very hot. (20)

Wednesday: 15km easy (15)

Thursday: 20km with 5 sets of 10s hard uphill / 10s hard downhill (20)

Friday: 10km easy (10)

Saturday: mile tempo – 5×600 off 200 – km tempo: 5:10, 1:45, 1:46, 1:45, 1:42, 1:40 – 3:20 (18)

Sunday: 28km easy (28)

Week total: 126km

Training – Week Beginning 24 June

Sunday 30th June 2013

A disappointing race but a good session on Saturday. I’m taking most of next week off for the ride.

Monday: 14km moderate, ran home from work (14)

Tuesday: 16km easy (16)

Wednesday: BMC 1500, 11th in 4:12.04 and 4k tempo in 13:20 (17)

Thursday: 21km – started slowly, finished fast (21)

Friday: Rest (0)

Saturday: 10 x 400 off 60s: 65,66,66,65,66,65,65,66,64,64. Barefoot jog 2k (18)

Sunday: 21km – started slowly, finished fast (21)

Week total: 106km

Training – Week Beginning 17 June

Sunday 23rd June 2013

A lighter week than planned due to knee pain. Ran a PB for 5000m on Saturday; went off at 15:00 pace with the lead group but struggled in the last 2k.

Monday: 12km easy (12)

Tuesday: 5 x 800 off 2 mins: 2:21, 21, 19, 18, 17 (17)

Wednesday: 12km easy (12)

Thursday: Rest (0)

Friday: Rest. Sore knee (0)

Saturday: Midland championships 5000m, 6th in 15:19.55 (16)

Sunday: 21km easy (21)

Week total: 78km

Training – Week Beginning 10 June

Sunday 16th June 2013

Used the open meet as a training session on Wednesday night. Very pleased with Saturday’s session. Next race is the 5000 at the Midlands championships.

Monday: 15km easy (15)

Tuesday: 16km easy with 6km barefoot in 27 mins (16)

Wednesday: BRAT open – 800m, 3rd in 2:06.8 off a 62ish first lap / 3000m, 2nd in 9:18.60 pacemaking for Dan 15 mins later (16)

Thursday: 12km easy (12)

Friday: 16km easy (16)

Saturday: 6×800 off 400 jog: 2:20, 22, 19, 20, 21, 16. Raining and windy. (17)

Sunday: 14km easy (14)

Week total: 106km