Monday 27th - 60 mins easy run + stretch
Had a doctors appointment in the morning so stayed close to home and did a nice big loop around Bently Priory and Stanmore
1:43:40, 13 miles, 7'55/mi, 142 HR + Pilates in the evening... which counts as stretching, right?
Tuesday 28th - AM: S&C Work // PM: Track Session
3 x 12 x 30kg deadlift (nearly didn't manage)
3x 12 x 30kg Split lunge
3x 12 x 40kg Squat
Then did the usual, probably silly, thing of running to track and hurtling straight into a 5x1500 session with no break which had the unfortunate effect of me not counting the laps and doing extra on the first one.
Run to track: 1:43:41, 13miles, 7'55/mi, 138HR
Track: 5x 1500
1=5:51 (1 min rest) Actually did 1800 at 6'26 pace 160bpm
2=5:55 (2:21 rest) 6'24 156 bpm
3=5:54 (2:00 rest) 6'28 161bpm
4=5:56 (1:44 rest) 6'29 155 bpm
5=5:58 6'32 159 bpm
Av HR overall = 161
Wednesday 29th - 45 minutes Easy Run + Stretch
Er herm... 10 miles. But I did receive my Boston passport so I was quite excited.
1:22:45, 10miles, 8'10/mi, 133bpm + a little stretching but not much
Thursday 30th - 10 minutes Warm Up, 20 minutes at Threshold, 2 minutes recovery, 6 x 2 minutes uphill at 90% with jog back recovery, 10 minutes Cool Down (+ travel PM -> Belfast)
This felt hard and I tried hard on the hills. Threshold was a bit lame
Threshold block = 6'33/mi,163 bpm
1:18:19, 10 miles
Friday 31st - Flexible depending on travel (in Northern Ireland for a wedding)
Went out along the seafront with Mr B. It was windy but it was lovely to get fresh air!
58:21, 7.7miles, 7'30/mi, 157bpm
Saturday 1st - Long run if possible. Ideally 120mins with middle 90 at marathon pace but a good effort / time on the feet is ok (wedding for the rest of the day)
What a place to run. County Down and the Mourne coast is stunning. Got up early to see how it went whilst trying not to get lost. The first 2 hrs had an average pace of 6'46/mi - was trying for the 15/90/15 but ended up more just to-big and fro-big on pace as it undulated - focused on ensuring I hit 6'20-35 when on flat bits. I do struggle with making my runs honest though. I'm still so bad at just stopping my watch to cross roads etc.
|Splits||Distance||Elev Gain||Elev Loss||Avg Pace||Avg HR||Avg Run Cadence|
Sunday 2nd -Rest Day
Should have rested but legs felt good an after hearing some sad news that morning I just wanted to get out and get some air in the lungs. Mr B and a friend had planned to go for a run around Actually went for a run round some trails with the Mr and a friend round Castle Ward... and then for a big, late lunch
56:12, 7.09 miles, 163bpm (trail)
Total miles: 88.4