Monday 7th - Easy run to work
Hurrah! Back to the long and hiller route
Stats: 1:26:57 , 10.0mi , 8:38/mi, 164bpm
Tuesday 8th - AM: 30 minutes Recovery Run // PM: Track Session
AM had a bloggers event with Ted Baker and Running Heroes (you can spot me in the video in a blue t-shirt running up the steps) - it was to showcase the new Ted Baker "Fit to a T" sportswear range. The t-shirts are too thick for running but the vests are gorgeous! The morning included a few reps up steps & squats (1.6 miles) + 45mins yoga
PM run to track + Track which was 3x [5x400 off 1min] 3 mins between reps.
Run to track = 1:34:05, 10.3mi 9:05/mi, 136bpm (felt quite hard but bpm suggests it wasn't!), Track
Set 1 = 1:30, 1:30, 1:30, 1:29, 1:29
Set 2 = 1:31, 1:29, 1:29, 1:28, 1:29, 1:29
Set 3 = 1:30, 1:29, 1:29, 1:30, 1:30 (max HR 171bpm) + CD
Miles for the day: 15.4
Wednesday 9th - AM: 30 minutes Recovery Run // PM: Gym Session
AM - run to closer office + Core when I got to work
PM - Weights plus some bonus core work. Nearly back to the weights I was at before. YES!
AM = 58:37, 6.5mi, 8:58/mi, 141bpm
3x12x 30kg Split Squat
3x12x 30kg Glute bridge (2.5kg more than before)
2x12x40kg + 1x 12x 40.25 kg Squat
3x 10 Reverse situps
2x30 Russian twists with medicine ball
2x 10 medicine ball situps
Thursday 10th - 10 minutes Warm Up, 3 x 12 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down.
AM Threshold session - Mr B dragged me round - thank goodness. Felt progressively better through the run - hard to start!
PM Easy jog because it was lovely and sunny!
AM = 8.1 miles
Thresholds were 1= 7'13 166bpm // 2 = 6'48 165 bpm // 3 = 6'44 164 bpm
PM = 29:07, 3.3mi, 8:43/mi
Friday 11th - 45 Min Easy Run
AM - Ran into work with laptop in rucksack - I don't think it's really good for me as hips always ache more after
PM - Realised that because we were going out with my parents all day on Sat (oh la di dah!) I'd have to get up WAY too early on Saturday and just couldn't face it. Mr B was doing a long run after work so I figured I might as well do mine too as an extended run home after work. Tough but made it through 18miles.
AM = 1:14:16, 8.3mi, 8:51/mi 142bpm
PM = 2:33:22, 18.4miles, 8'18/mi, 143bpm
Saturday 12th - Should have been 135 min steady long run
Actually - rest day
Sunday 13th - 30 minutes Body Weight Conditioning Work
Needed to get stuff from work and because of rest day yesterday and it being a nice morning I figured I'd run into work. Also - we went to watch the IAAF World Championship marathon races between church services, which was ace and I got Aly Dixon's discarded bottle.
Conditioning work done PM - tired legs!
1:08:24, 8.9miles, 7'40/mi 170bpm
Total Miles: 80.4