Training Log: 11th - 24 Feb 2019 - (Wk 42 &43 #WeGoAgain)

Mon 11th - 60 minutes Easy Run
AM Runcommute with laptop in bag 1:03:09,8.1, 7'47// PM NTC Essential flow yoga, 20mins

Tues 12th - AM: Gym Session // PM: Club Session
AM NTC Leg-pocalypse now 30mins was good and hard and good effort required- burpees are evil!// PM Jog to track 3.36mi, 8'37/mi, 12x 400 off 90s,
1:23, 1:23, 1:22, 1:21, 1:21, 1:22,
1:22, 1:22, 1:22, 1:22, 1:22, 1:22

To Tube 1.07mi, , To home 1.08mi

Weds 13th - Rest Day
runcommute , nice easy mooch. Very pleasant

8.1mim 1:05:00 ish (watch fail)

Thurs 14th - 10 minutes Warm Up, 15,10,5,5 minutes at Threshold with a 2 minute recovery, 10 minutes Cool Down
15= 6'31 (including last week’s uphill section)
5= 6'26
Felt waaaay better than last week

Friday 15th - 45 minutes Easy Run
Part treadmill (24:18, 2.97mi, 8'10/mi) part buggy run (20:56, 2.59mi, 8'05/mi)

Saturday 16th - 180 minutes Easy / Steady Long Run
24 miles of mainly off road joy. 4 to meet friend and then 20 together. Hard work on the legs but not on the mind, had a blast.

Sunday 17th - 30 minutes Conditioning Work at home
Swiss ball + plank and glute finishers

Total miles: 61.8

Mon 18th - 30 minutes Conditioning Work at home
Glutes to the max. Lunges felt harder effort today

Tues 19th - 10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down or Club Session

Screenshot 2019-03-04 at 20.55.14.png

Had to get the train up north and back for work so went out early and did the threshold session. This was the session that got me all annoyed and was rubbishcon the 7th Feb I wanted to put it to bed.

6'29, 6'34, 6'24 + 6'20 {5min extra ) did same as before, so second rep was uphill as then. Definitely put more effort in. Not quite the resounding triumph I hoped but an Improvement. Felt better too. The green shoots of things coming together?

Weds 20th - 60 minutes Easy Run
Runcommute. Lovely weather
8.10mi, 1:05:39, 8:06/mi

Thurs 21st - 10 minutes Warm Up, 20 minutes at Threshold Effort, 3 minutes Recovery, 5 x 2 minutes at 10k pace with a 60 second recovery, 10 minutes Cool Down
Done late afternoon when Mr B got home from work. Mini B had his jabs today so wasn’t sure what I could fit in. I was feeling tired and not up for it so I thought I’d go out and start the threshold bit and see how it went and probably just fail back to easy and swap it with tomorrow. Started out though and watch was saying good things so I carried on.
20 = 6'30 my watch tricked me!! It said I was doing much faster while I was running it, not that I’m disappointed - just confused.
2mins were.. 6'07, 6'30, 5'56, 6'16 (only managed 4 of the 5 and no cool down as work and monty stuff meant I ran out of time)

Friday 22nd - Rest Day or 30 minutes Recovery Run
8`22/mi and felt.sluggish. Staying close to home as the boy was a bit ill and sad so needed to be ready to get called back

Saturday 23rd - 165 minute Long Run; First 120 minutes Easy, Second 45 minutes at Marathon Pace
6'53 for the 45 mins but that's downhill a lot. Struggled for the last 15mins as the sun came out and I'd misread my watch and thought I had 5 mins left . Was like an injured puppy slowly grinding my way home with tongue hanging out!!

BUT I’m happy with that. At least I made it and I was withing the 6’50-7’10 pace window we were aiming for. Phew… maybe…just maybe. (Followed by a busy day with the nice and nephew!)

Sunday 24th - 30 minutes Conditioning Work at home
did 20 mins -10mins ntc core and 10.mins FP video stuff bur still couldn’t get the last 10 done.

Total miles:49.4