Training log: 13th Feb - 19th Feb 2016

Monday - 60 mins easy
Another Monday extension. Also went to pilate in the evening where we were all given red roses!
Miles: 14.1
Pace: 8'22 141bpm

TuesdayAM: 10 minutes Warm Up, 2 x (9,6,3 minutes) with a 2 min easy jog recovery between reps and 4 mins between sets, 10 minutes Cool Down -- Aim for Threhsold on 9 minutes, 10k pace on 6 minutes, and 5k on 3 minutes. PM: 1 hr S&C

AM: (With light rucksack) 
10.8 miles
9mins = 6'44 150bpm
6mins = 6'20 162bpm
3 mins = 5'55 164bpm
REST
9mins = 6'34 for 1'26" 
RESTART (road crossings!) 
9mins = 6'26 152bpm
6mins = 5'41 for 1'25" 
RESTART (road crossings!) 
6mins = 6'14 160bpm
3 mins = 6'11 158bpm

S&C: 2x25kg split squat 1x 30kg, 27.5kg glute bridge, 1x30kg, 2 x 35kg, 1x 37.5kg reps squat + core x 3

PM: Easy jog to dinner =  6.3 miles, 8'18, 139bpm

Wednesday - 45mins easy
Just ran to work
Miles: 8.1
Pace: 8'48

Thursday - WU, 3x10mins threshold off 90s, CD
Felt like hard work - probably cumulative thing of no rest day last Sunday, lack of sleep and tough Tuesday.
7.8miles
WU = 8'16
1= 6'28 156HR
2 = 6'32 162 HR
3 = 6'15 164 HR
CD = 8'13
Also jogged to do some errands 3.8 miles, 8'13/mi 138bpm

Friday - 60 mins S&C workRm Deadlift 3x 30kg
Split lunge 25kg (felt tough!)
Squat 1x 37.5, 2x 35
+ 1x core (short of time)
+ Jog home after work with, as it turned out, a dodgy stomach.
8.3 miles, 9'09, 133HR 1:16:52

Saturday - 120mins easy / steady long run
Running on empty after stomach issues yesterday and found some hills. Decided to take it very much on the easy side.

2:31:18, 19.3m, 7'49/mi, 147 HR

Sunday - 30mins bodyweight conditioning
As I type this I'm trying to psyche myself up to go and do it!

 

TOTAL MILES =  79.5