Update Training

Mon: Am 21 mile run long run done today as Xmas day fell on the Sunday so swapped long run days around, felt ok just avg  7 min mile pace which felt good, glad to run off Sundays xmas dinner.

Tues: Am warm up and down then Session tempo run on the road started off at 20 min having to run at 5:30 pace then 15 min pace at 5:15 and then 10 min at 5:05 pace and the last 5min under 5min mile pace, went really well felt strong did an out and back loop which made it easier to deal with.

Pm: 30 min easy run on the grass.

Wed: Am Steady run  of 1hr 10 on the road and grass, felt ok little bit tied from session on Tues but nothing major avg pace was 5:40.

Pm: Spinning workout for 50 min.

Thurs: Session warm up and down/session was hills 10xhills which is about 300 metres long, recovery jog down, felt a  bit flat today no reason why just didn’t click one of those session that you just get done.

Pm: 30 min easy run on the grass.

Friday: Am 1hr 10 min run on the grass and road felt much better today after Thursday crap session just kept a good pace up avg was 5:35.

Pm: Easy run on the road 30 min.

Sat: Am Session warm up and down/3k /2k/1k all off 90 sec done on the road on a tough loop marked out with some stiff climbs in ,went really well times where solid for this loop the 3k which is mostly climbing was 8:45/the 2k was 5:40/and the 1 k was 2:40 very happy after a tough week so far.

Pm: 30 min easy last run off the year just to wake the legs up from the session earlier.

Sunday: Am Easy run with a hangover (nice) just did 1hr 10 this morning after having a late night (too much dancing) not the worst New Year day run ever so quite happy to get out fairly early.

Good  week of training done, happy with the way it is going ,differently session fit so will be interesting to see what shape I am in a race, which will this sat coming.