Training Log: 28th August - 3rd September 2017

Monday 28th -  Easy run to work
Did core session but alas travelling meant no run. Will run to work tomorrow instead.

Tuesday 29th  - AM: 30 minutes Recovery Run
AM - run to work - felt a lot easier than a week or so ago. Maybe it's because it's flat compared to Cornwall?!
PM - Run to track from tube, track was  3x (3 x 700m off 75s) 3mins between sets

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Run to work  = 1:09:49, 8.1 miles, 8'31/mi, 144bpm
Run to track = 28:40, 3.1miles, 9'14/mi 137bpm (felt hard!)
Track =
Set 1 = 2:45, 2:41, 2:37
Set 2 = 2:42, 2:41, 2:38
Set 3 = 2:37. 2:45, 2:40
Total PM Miles = 5.6

Weds 30th - Gym Session
Added in a run to work because... well because. Went straight into Gym Session. All done before brekkie. Boom. 
Stats: 1:13:53, 8.1miles, 9.03/mi, 141bpm
30kg split squats
30kg glute bridges
40kg squats
plyos (bit lack lustre)
core x 3

Thursday 31st - 10 minutes Warm Up, 2 x (6, 5,4,3,2,1) minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
So nearly turned my alarm off and went back to sleep. The warmup was slow and wasn't feeling it but somehow it all clicked when I got into the session and I loved it! Pretty pleased with this really.
1:12:37, 9.1miles, overall av 7'55/mi, 150bpm
6 = 6’33 160bpm
5= 6’32 158bpm
4= 6’36 157bpm
3= 6’24 157bpm
2= 6’21 149bpm
1= 6’20 140bpm
6= 6’33 153 bpm
5=6’51 165bpm
4= 6’42 156bpm
3= 6’33 161bpm
2= 6’46 156bpm
1= 6’35 140bpm

Friday 1st - Easy run to work
Went to join the AdidasRunners gang for their hill session and then into work + ran half way home in the evening. 
AM - 55:07, 6.6miles, varied pace
PM - 34:54, 4.3 miles, 8'00/mi, 138bpm

Saturday 2nd -  135 minutes Easy / Steady Long Run

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I went down to the canal to see what pace I could settle into feeling comfortable, completed the time and then needed to go to the shop and then it felt ok so I felt like I'd finish the mile, and then another... etc so it became 23. Oops?! But it's really nice to know I can do that. Hopefully I can find another 3 in me in 5 weeks time. My back aches a little more at the end of t a run but other than being about 1min /mile slower than I was last year it's all good!
Stats: 2:56:29, 22.94miles, 7'42/mi, 149bpm

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Sunday 3rd - 30 Mins bodyweight conditioning

Total Miles = 68.2