Wk 4 #WeGoAgain
Monday 21st: Me - 30 mins easy + stretch // Mr B - Rest
Ok so I might not have stretched… but I did do 30mins easy and then some sneaky extra 45 mins including a little bit of progression on the treadmill, just because MiniB let me
33:19, 3.66 miles, 141bpm, 9’06/mi - strictly I was running for 30mins so it was lower, but a call of nature and a check on MiniB meant that it’s logged as 33:19 duration
1.96mi,15:21, 7:49/mi, 157 bpm which was progression and an uphill cool down
Tuesday 22nd: Me - HAC Track 4x (900,500 off 75s) off 3mins // Mr B - Club
Still learning to hurt again!
1 = 3'31, 1'53
2= 3'31, 1'50
3= 3'32, 1'53
4 = 3'33, 1’50
(compared to June 2016
3 '16, 1'43
3' 16, 1' 45
3' 18, 1' 47)
Wednesday 23rd : Me - 30mins swim / conditioning work // Mr B - WU, 5 x 1k at 10k pace with a 90 second recovery, CD
Mr B did 4x 1k after work. I did the lunchtime swim and was going pretty well until they merged the slow and fast lanes, which run in different directions... and carnage ensued!
Stats for Mr B:
4.34mi, 33:40, 7:45/mi av ,159bpm av
1k reps = 3’48, 3’59, 3’57, 3’55
Thursday 24th: Me - 12 minutes Easy, 12 minutes Steady, 12 minutes Easy // Mr B - Rest
The ‘steady’ felt really good, though was ready when it ended, wasn't hanging out for it
5.88mi, 44:54, 7:37/mi 174bpm
Easy = 8'18 av
Steady = 6'52 av
Easy = 7'44 av
Friday 25th: Me - Rest Day // Mr B - Rest day
Actually, I did an easy 30 on treadmill because I was awake and willing and BenFP has said I can throw these in whenever I like. Yeah! Carte blanche!
Stats: 3.50mi, 30:19, 8:40/mi
Saturday 26th: Me - 60 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking // Mr B - rest
I was hoping to slingshot through parkrun but the wee man was sleeping so I went out later and made the most of the sleep. I didn't take any walking breaks.
Stats:9.01mi, 1:11:36, 7:57/mi, 156bpm
Sunday 27th: Me - 30 Mins conditioning // Mr B - Strides
Did 25mins early in the morning as I couldn’t sleep as had a full day out at church and then watching Rotherham FC get promoted at Wembley!
Mr B didn’t manage the strides as he’d slept really badly
Me - 29 miles
Mr B - 4.3 miles