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.
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