Trainingsession 5th - 11th September
Sunday - 2 hours easy with Fraser around Hampstead heath at 7.22 miling. 136 bpm. (16)
Monday - AM - 80 mins steady. Got completely lost and did an extra 35 mins! Was late for work too. Oh well! 7.03 miling, 161 bpm (11.5)
PM - 53 mins steady. Ran home from work. Tube strikes 0 - 1 Ben. 7.02 miling, 143 bpm (7.5)
Tuesday - AM - Ran easy to work in 46 mins. Tube strikes 0 - 2 Ben. 6.57 miling, 143 bpm (6.5)
PM - 8 x 1 mile tempo off 1min at Ladywell. Had company for 3-7. Did the mile loop in the park, has a sharp hill in at 1k, but good running. 5.00, 4.58, 4.51, 4.49, 4.51, 4.52, 4.55, 4.59. Felt pretty good and comfortable. Legs felt like they could have done more. Heart rate was up to mid 170s for the mile efforts. (13.5)
Wednesday - 90 mins steady. Sprained my ankle with 1 min left. Hurt a LOT but swelling wasn't too bad and it's just a weak ankle. Still, at least I was 1 min from home I guess! 143 bpm, 6.39 miling (13.5)
Thursday - AM - 56 mins easy at 7.31 miling and 134 bpm around the top of the Heath. Some very narrow paths kept it slow. (7.5)
PM - 12 mins tempo, 3 x (4 x 400m off 60, 45, 30) off 90 secs, 12 mins tempo. Tmpo was about 5.00 pace and 400s were : 68, 69, 68, 69. 68, 68, 69, 69. 68, 69, 68, 68. Tempo felt comfy but couldn't break 68 for 400 without hammering it. Still a good session. (12.5)
Friday - 58 mins steady at 6.31 miling. Felt comfortable. 145 bpm (9)
Saturday - AM - 50mins easy at 7.41 miling and 132 bpm (6.5)
PM - 46 mins steady around the heath at 7.17 miling. Kept these runs easy with a big session tomorrow in mind. 131 bpm (6.5)
110.5 miles. A pretty good week and am happy. Some solid sessions and decent mileage. Feeling pretty fit right now but certainly lacking pace and race sharpness,but that's not really an issue for a marathoner!
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