Trainingsession 11th -17th July
Sunday - 2 hours 16 steady round the lake. 6.29 miling. 157 bpm Felt pretty tired in the last 20 mins or so so didn't do the full 2.30. Heart rate was creeping up and just dind't want to make my self too tired. (21)
Monday - AM - 63mins easy/steady at 6.51 miling. Ran pretty easy at 150bpm (9)
PM - 45 mins easy on the plateau. 7.25 miling 143 bpm. (6)
Tuesday - AM - 3 x ( 2 x 1k, 5 x 400m) off 200m jog after ks, and 100m jog after 400s and lap jog between sets. Me, Lee and Martin shared the reps and we tried to ease into it so we didn't blow up. I expected the ks to be the hardst bit but the last set of 400s was tough - the short recovery make it very difficult to recover enough to feel comfortable. Lee got away a bit later on and Martin was just behind me.
2.58, 2.58, 70, 68, 68, 68, 68
2.57, 2.58, 69, 69, 68, 69, 67
3.00, 2.58, 70, 70, 70, 69, 67 (14)
PM - 47 mins easy jog at 7.58 miling and 136 bpm (6)
Wednesday - 90 mins easy/steady round the lake at 6.58 miling and 146 bpm (13)
Thursday - AM - 60 mins easy/steady at 6.54 miling and 157 bpm (9)
PM - 48 mins steady on plateau at 7.27 miling. these steady runs are getting slower, but I'm under orders to keep it that way! 146 bpm (6.5)
Friday - 1hour 42 with 15 easy/30 brisk/45 mara pace. Felt good but the mara pace felt hard towards the end. The brisk pace was 5.40-5.50 miling while the mara pace was 5.11-5.37 miling, depending on the wind and hills! Lee was doing a longer marathon pace and got away a touch at the end of mine and Martin's effort so he's obviously going well. Expected to feel slightly more comfortable but perhaps a bit of fatigue caught up with me or the 30mins brisk was a touch too fast. Still a solid session (17)
PM - 30 mins jog at 8.43 miling! We followed Jemma's route but got it wrong and ended up on a very rocky trail. (3.5)
Saturday - AM - 45 mins steady at 7.24 miling. (6)
PM - 45 mins steady at 6.41 miling on a hilly route (7)
118 miles. A pretty good week. Pleased with the session. The Friday tempo felt a touch harder than it should but still strong and will do me good. Recovery time now!
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