Another steady week.
Tuesday 30 mins on treadmill with a 20.30 5k PB and a total of 6.9k. Hard
Wednesday 5 mile road run in 37 mins approx - nice and steady
Thursday 10 miles tempo run on the treadmill - 1h15mins - comfortable
Saturday 18 mile long run. This was 4 miles along canal with 1 mile of hill, followed by 4 laps of Tring Park in the sticky undulating muddy trails, followed by 5 miles home. See garmin result below. Not as hard as last week. Time was slower but the run was harder and my legs feel a lot better.
http://connect.garmin.com/activity/69041622
Sunday - 30 mins cross traing with weights and core session.
Total of 37.3 miles - a new record week. I am feeling genrally tired as the miles build up week by week but times are improving!
Saturday, 19 February 2011
Sunday, 13 February 2011
Week ending 13th February
Another good week!
Tuesday treadmill 30 minute session which included a 20.35 5k for a total of 4.25 miles. Hard but improvable. Weights and core work too.
Thursday 10 mile tempo session on the treadmill at 7.30 per mile for 10 miles - 1h15 mins total. Comfortable effort.
Saturday long run of 18 miles which was my longest ever. 8 miles of canal and 10 miles of hilly trail in 2.18.54 at 7.44 per mile. I was hurting at the end! however this was done with no water, or pre run food only 3 gels.
http://connect.garmin.com/activity/68103450
Sunday - cross training and an easy 3 miles at 8 mins per mile followed by weights and core work.
This was a total of 35.25 miles - my biggest ever week.
Tuesday treadmill 30 minute session which included a 20.35 5k for a total of 4.25 miles. Hard but improvable. Weights and core work too.
Thursday 10 mile tempo session on the treadmill at 7.30 per mile for 10 miles - 1h15 mins total. Comfortable effort.
Saturday long run of 18 miles which was my longest ever. 8 miles of canal and 10 miles of hilly trail in 2.18.54 at 7.44 per mile. I was hurting at the end! however this was done with no water, or pre run food only 3 gels.
http://connect.garmin.com/activity/68103450
Sunday - cross training and an easy 3 miles at 8 mins per mile followed by weights and core work.
This was a total of 35.25 miles - my biggest ever week.
Sunday, 6 February 2011
Week ending 6th February
A slight error this week as I decided not to check my training plan and ran a 13 mile long run instead of a 17 miler - oops. I need to make it up next week!
Tuesday treadmill session with a 5 minute warm up at 12kph followed by a 20.45 5k for a new PB with ease, 4.15 cool down at 12kph, for a total of 4.25 miles followed by weights and core.
Thursday 8.3 miles tempo run finishing in 1.01.15. Quite comfortable.
Saturday 13.08 miles in 1.41.50 (forgot to turn off garmin so time below is slightly longer). I felt quite tired/stiff even though I did not think i pushed very hard. This would have been a PB last year at the Berko half (I ran the same course) so I should not complain too much.
http://connect.garmin.com/activity/66980883
Sunday cross training session (30 mins - bike, cross trainer, boxing and skipping)with weights and core.
Tuesday treadmill session with a 5 minute warm up at 12kph followed by a 20.45 5k for a new PB with ease, 4.15 cool down at 12kph, for a total of 4.25 miles followed by weights and core.
Thursday 8.3 miles tempo run finishing in 1.01.15. Quite comfortable.
Saturday 13.08 miles in 1.41.50 (forgot to turn off garmin so time below is slightly longer). I felt quite tired/stiff even though I did not think i pushed very hard. This would have been a PB last year at the Berko half (I ran the same course) so I should not complain too much.
http://connect.garmin.com/activity/66980883
Sunday cross training session (30 mins - bike, cross trainer, boxing and skipping)with weights and core.
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