Monday - 60 minutes Easy Run + Stretch
Also ran to dinner after work with laptop in rucksack, which is always surprisingly hard work. Feeling a bit sniffy and headachey.
Stats: 1:30:05, 11miles, 8'10/mi , 164bpm
+ 1:12:30, 8.1miles, 8'53/mi, 146bpm
Tuesday - 10 minutes Warm Up, 2 x 18 minutes at Threshold effort with a 90 second recovery, 10 minutes, Cool Down
Pre-going to Salford for work and feeling sniffy and sneezy... but realistically it wasn't an excuse. I had a long road crossing in the second block, so extended it a bit.
WU = 8'09/mi, 149HR
1(18mins)= 6'38/mi, 164HR
2 (20mins)= 6'28/mi, 167HR
CD 6min = 7'00/mi 172HR
Wednesday - Rest Day!
Feeling a bit better and hotel room was stuffy so I went for a 30min v easy jog to explore salford quays! What a gorgeous morning.
Stats: 30:28, 3.6miles, 8'17/mi, 137HR
Thursday - S&C Work
Split Squat 2x 25kg + 1x 30kg, Glute Bridge 3x 30kg, Squat 1x 37.5kg, 1x 40kg, 1x42.5kg
Still feeling headachy. Wanted to run into work but also wanted a lie-in! Turns out that not running before a weights session means I can do more on the squats. Really need to figure out how to do the split squats with a bar though as I can't really hold more that 15kg in my hands without it hurting
Friday - 45 mins easy run and stretch
Trying to get from NW9 to the nether regions of Ealing is hard by public transport, so after 3 changes on the way I ran home
Stats: 1:26:06, 10.2miles, 8'24/mi, 143HR
Saturday 4th - 135 minute Long Run; First 75 minutes Easy, Second 60 minutes at Marathon Pace
A grey start and rather variable pace, but the sun came out and I hit a few miles at a reasonable pace and then decided to do an elongated cool down....which sort of regretted, but it's nice to have 23miles under the belt.
|Miles||Cumulative Time||Elev Gain||Elev Loss||Avg Pace||Avg Moving Pace||Avg HR||Avg Run Cadence|
Sunday - 30 minutes bodyweight conditioning
TOTAL Miles: 65.3