Training: 7th - 13th November 2016

Monday 7th - Easy Runcommute
Miles: 10.3miles
Pace: 8'04/mi

I love love love this run every week. No pressure, just a beautiful peaceful mooch to work. Frosty and calm this morning.

 

Tuesday 8th - 30 Mins AM, Track PM
Actually - Run to work (gorgeous frosty morning), run to track, track session of 8x1k, run home from track

Miles: 10.1.miles, 5 miles, Track (8k), 5 miles
Pace: 7'57/mi, 163bpm // Track Session below // 8'36/mi, 163bpm
3:47
3:44
3:38
3:45
3:44
3:47
3:45
3:48 

Wednesday 9th - Strength session
20kgs on dead lifts + goblet squats. 1 extra set of goblet squats (6 22.5kg, 6 20kg)
8kg in each hand for Split squat and lunge

 

Thursday 10th - 10 minutes Warm Up, 3 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Miles: 11.2
Pace:
Not great
1= 6'42" /mile        148 bpm
2 = 6'34" /mile        174 bpm
3=6'40" /mile        191 bpm

 

Friday 11th - Easy run to work
Via Adidas London session doing stairs and circles!
Miles: 7
Pace: varied

Saturday 12th -  10 minutes Warm Up, 2 x 10km at Marathon Pace with a 5 minute Easy Jog Recovery, 10 minutes Cool Down
This was a bit of a stinker. I was staying at Gillwell Park nr Chingford on a church weekend away and got up at 6:10 to get it done, which is no worse than a weekday but in an area that you don't know so well it makes it tougher. I couldn't really take a phone with me as it was raining and I struggled to find a good route. I should have just used the same route for my second set of 10k but I tried to mix it up and ended up hitting a couple of sizeable hills, lots of dead ends, some muddy trails and a fair bit of precipitation. That said, I should have held it together more than I did and I think I just kind of gave in. 

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Sunday 13th - S&C as normal