Training Log: 23rd -29th Oct 2017

I'm planning my own weeks now and Mr B is getting the BenFP treatment!

Monday - Easy Run to work  [ Mr B - rest day ]
Also did easy run home. Nice to know I can still do 8 miles. Was sooo hungry after though!
Stats:
8.2mi, 1:09:29, 8:27/mi
6.3 mi, 58:17, 9'07/mi, 140bpm

Tuesday - Track [ Mr B - Track ] 

Screen Shot 2017-10-29 at 19.04.37.png

I'll be honest, I was so tempted to run every other or do some 400s instead. But I know that the moment I give in, I'll not get back to it so I gritted my teeth and got on with it. Not pretty, but job done.

Tube to track 3.1mi, 29:08, 9'19/mi 135bpm.
Track inc WU = 5.5mi
10x 800 off 75s 3:12,3:15,3:16,3:15,3:13,3:12,3:19,3:16,3:19,3:16
[ Mr B: 4 800s pushing, 1 struggled, 1 jogged, sat two out, 1 jog and last one pushed hard ]


Wednesday Easy / Gym [ Mr B - 30mins conditioning ]
Easy run to work but hard work. Recovery is slower now!
Stats: 6.4mi, 59:19, 9:08/mi, 139 bpm - didn't do gym.
 

Thursday - Aimed to to 10 minutes Warm Up, 2 x 5,4,3,2,1 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down but....
Heel was feeling dodge (Si Hazel reckons it's just a slightly inflamed bit where the tendon connects to the heel) and I don't have that kind of session in me at the moment! Did 30 mins with 6x 1min easy 1 min hard in the middle.

Also did 25 mins bodyweight conditioning that I've put together.
3 sets of...
Goblet squat 12
Superman hold 30s each side
Lunges 12 each side
Leg raise 12 each side
Glutebridge 12
Sumo squat 12
Standing kickback 12 each side
Elevated press ups 12
Arabesque 12

Stats:
6.4mi, 59:19,9:08/mi, 157bpm
[ Mr B - 30 minutes Easy Run, include 5 x 1 min at 90% with a 60 second recovery (to test hamstring)]


Friday - Adidas? // Easy to work [ Mr B - rest day]
Shift got changed so did easy run to work
Stats:
5.8mi, 53:46, 9:15/m 136bpm

Saturday - Cross Country? [Mr B - North of the Thames / Liddiard trophy XC]


Alas, no women's team for Harrow AC so I went exploring where Mr B would be running later -  easy trails
Stats:
5.9mi, 53:28, 8:55/mi, 140bpm
[ Mr B 4.7mi, 32:39, 6:55/mi 184bpm] 


Sunday - 25mins bodyweight conditioning
3 sets of...
Goblet squat 12
Superman hold 30s each side
Lunges 12 each side
Leg raise 12 each side
Glutebridge 12
Sumo squat 12
Standing kickback 12 each side
Elevated press ups 12
Arabesque 12

 

Total weekly miles:

Me - 45.3
Mr B - 12.4