Training: 17th - 23rd October 2016

Monday 17th - rest and travel back from Lake Garda +massage

Tuesday 18th - should have been S&C but work was mental

Wednesday 19th - rest day + swimming lesson

Thursday 20th - should have been S&C but didn't

Friday 21st - Easy #runcommute
Well, this turned into 18miles. Oops! Went via the Adidas runners session which then went out the Highbury. It was kenyan hill reps on a thing that didn't look like a hill but was. 
Pace: Varied
Miles: 17.9

Saturday 22nd - 10 minutes Warm Up, 2 x (6,5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down

Pace:
WU = 8'50 160bpm
6=  6'56 168bpm
5= 6'06 174bpm
4= 6'10 172bpm
3= 6'15 171bpm
2= 6'11 163 bpm
1= 6'18 176 bpm
6=  6'33 175bpm
5= 6'50 179bpm
4= 7'11 178bpm
3= 6'42 175bpm
2= 6'54 178bpm
1=6'39 180bpm

Miles:10.1

Sunday 23rd  - 20mins conditioning