Monday 26th - rest day
Tuesday 27th - (Cancelled: 10 minutes Warm Up, 10 x 3 minutes at 10km (90%) effort with a 90 second recovery, 10 minutes Cool Down)
Wednesday 28th - Me: 30 mins swim // Mr B: (Cancelled: 60mins easy)
Thursday 29th: Mr B - easy 30 to see how things feel & because it is his Birthday
Stats: 3.4miles, 28:20, 8'10/mi, 152bpm
Friday 30th - Me: 2 x 5 mins core rehab // Mr B : Rest day
Saturday 31st: Me - 30mins swim & Aqua jog, 2 x 5 mins core rehab // Mr B - WU, 20,15,10,5min threshold and 2 min recovery (should have been 165 minute Long Run; First 75 minutes Easy, Second 90 minutes at Marathon Pace)
Stats:
9.4miles
WU = 8;07/mi (5'03/k) 150bpm
20 = 7'09/mi (4'26/k), 168bpm
15 = 6'33/mi (4'04/k), 175bpm
10 = 6'56/mi (4'18/k), 176 bpm
5 = 6'40/mi (4'08/k), 168bpm
CD = 9'49/mi (6'06/k), 140bpm
Sunday 1st - Rest day
Total miles:
Mr B: 12.9