Training: 30th Jan - 5th Feb 2016

Monday - 60 minutes easy
Still feeling the cross country in the legs big time!
Pace: 7'43/mi, 152bpm
Miles: 10.2

Tuesday - Track
Actually...

Jog to an appointment, jog to Harrow AC track in a totally grump, 10x800m off supposedly 75s but more like 2mins, jog home.
Pace: 8'55 138bpm + 9'06, 135bpm, 
Track: 3:01, 3:01, 3:02, 2:58, 2:57, 3:00, 3:00, 2:59, 2:58, 3:01
8'29 157bom
Miles: 4.6 + 6.3 + 5.2 + 6.1

Wednesday - 50 mins easy
RunCommute with rucksack with laptop. Heavy! Also feeling a bit cold-y
Pace: 9'01/mi  138bpm
Miles: 9.1m 

Thursday - 10 minutes Warm Up, 3 x (7 minutes at Threshold effort, 3 minutes at 10k pace) with a 2 minute recovery, 10 minutes Cool Down
Still feeling coldy
Pace:  all over the place!
WU (20 mins - not sure why I thought I had a long warm up, sorry) 8'14/mi, 146 bpm
1 = 6'51, 164bpm + 6'18 167bpm
2 =6'21 167 bpm, 6'19 166 bpm
3 =  5mins 6'39 167bpm
but then really long wait at crossing so started again
3a = 6'28 162bpm + 6'41 (!) 164bmm
CD 8'58 159bpm
+20min easy swim pm
Miles: 9
 

Friday - 60 minutes Strength & Conditioning
Actually....
Gentle run into work AM
Strength = 30kg deadlift, 20 /  25kg Split Lunge, 32.5 Squat (only just - not very low at the end)
Pace: 8'15 145 bpm
Miles: 10.5

Saturday - 120min long run - 60 easy, 60 Marathon pace (roughly)
I'd been looking forward to this so much, but when I started the run I felt creaky and tired and hungry. I think it was partly the weights the day before, partly extra mileage, partly starting later than I normally would and therefore being hungry.

Miles: 18.06
Pace: below

SplitsTimeCumulative TimeAvg Moving PaceAvg HRAvg Run Cadence
18:11.38:11.38:07139192
28:10.816:228:06142192
37:47.124:09:007:44146192
47:36.431:46:007:32150192
56:58.338:44:006:58157196
67:33.046:17:007:27157194
77:12.253:29:007:10157196
86:58.01:00:276:56161196
96:41.31:07:086:38162198
106:36.71:13:456:34164198
116:54.61:20:406:50165196
126:40.31:27:206:35166200
136:49.61:34:106:37166200
146:41.31:40:516:37166202
156:34.11:47:256:32165200
166:36.41:54:016:27169200
176:39.02:00:406:36169202
187:41.62:08:227:39176192
190:28.52:08:517:45182186
Summary2:08:512:08:517:04159196

TOTAL MILES: 79.4