Training Log: 14th - 20th August 2017

Holidays at the end of this week mean a slight juggling of the normal session layout thanks to the ever-patient BenFP.

Monday 14th  - Easy run to work
Did 2 Loops near home as I had day off for hospital appointments. The 1st loop was faster than second because I was running with Mr B. The second one felt really tough for last two miles. I think last Friday's post-work long run is still in the legs
1:24:00, 10miles 8'20/mi, 155bom

Tuesday 15th - AM: 30 minutes Recovery Run // PM: Track Session
AM run to work - really hard to get going
PM Track was 2x [4x 500m] off 1min with 3 mins between sets
AM = 1:20:14, 8.9 miles, 9'00/mi HR not recorded
PM = Run to track from tube 25:54, 2.9miles, 8'56,
Track = WU, 1 mile
Session = 3.9miles,
Set 1: 1:52, 1:52, 1:52, 1:52
Set 2: 1:55, 1:51, 1:51, 1:53 + CD

Wednesday 16th - AM: 30 minutes Recovery Run // PM: Gym Session

White City Rooftop

Done! Did my core session on the roof terrace at work after my morning run. Nice picturesque view of the A406!
Gym-wise I got up to and above the most I've ever lifted. Yey! Also did bonus core work.
AM Run to work = 53:09 6.5miles, 8'04/mi, 147bpm + 30 Mins Core
PM =
3x12x 30kg Split squat
3x12x30kg Glute bridge
Squats - 1 x 12 @ 40kg, 1 x 12 @ 42.5kg, 1x 12 @45kg
+ 3x10 Medicine ball situps, 30reps Russian Twist, 2x12x 17.5kg Deadlift

Thursday 17th - 10 minutes Warm Up, 4 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down

Green Grass Runner

Legs feeling tired *still*! Ugh. I guess heavier it could be to do with the weights yesterday? I thought second rep was decent but it wasn't. GRR!
Thresholds =  6'48, 7'04, 7'04, 6'59
Total = 1:04:17, 8.2 miles, av 7'50/mi OA, 155bpm

Friday 18th - 120 minutes Easy / Steady Long Run

London Bridge View Blackfriars

Agreed with be to swap from sat/sun due to hols so I ran long route into work via Adidas runners cruise intervals session at the end( though didn't have much cruise in me by then). Travelled to Cardiff in the evening.
2:36:49, 19.9miles, 7'51/mi, 146bpm

Saturday 19th - Rest Day or 30 minutes Conditioning Work
Rest day

Sunday 20th - 45 minutes Easy Run (swap from Friday due to hols)
Started off with Mr B and then let him fly off. The start of the holiday-hills! I'm so used to flat London. 
1:02;47, 7.9miles, 7'56.mi, 153bpm

Total Miles = 70.1