Mon 1st - 30 minutes Recovery Run + 15 minutes Conditioning
Weirdly had a dodgy stomach at the end. Actually did the conditioning
Stats: 4.41mi, 34:10, 7:44/m
Tues 2nd - Club Session 2-x400 of 65s
Aim was to go for 1’36 -1’39 per 400 as that would equate to around 40min per 10 but it felt good and in control at this pace - thought I was pulling back and could have run harder on some of them.
1:26,1:25 ,1:26 ,1:26, 1:27,
1:26 ,1:25 ,1:26 ,1:25 , 1:24
Weds 3rd - Rest
Thurs 4th - 10 minutes Warm Up, 3 x 10 minutes at Threshold effort with a 90 second recovery, 10 minutes Cool Down
Stats: 7.29 miles, 53:38
Threshold - 6'38, 6'38, 6'35
Fri 6th - Swim // 20 minutes Conditioning Work
Was planning to swim but again it got cancelled at the last minute (the pool only has a 1 hr public slot on Fridays so it’s tight to fit with mini B) so did conditioning
Sat 7th - 120 minute Long Run; Pick up middle 80 minutes to Marathon Pace
This was an example of super logistics to get this run sorted. We had a church day out over near Cockfosters (NE london) but with no shower but it looked like it was going to rain and be cool so I ran there while Mr B drove to it with Mini B and I took a flannel to wash down in the loos!
Stats: 2:09:27, 17.58
Did 13.5 at average 7'01/mi - first few were awful but managed to haul it back. Had to stop to check direction in middle so ran MP for a bit longer including a surprise parkrun at the end.
Sun 8th - 20 minutes Conditioning Work
Total miles for the week: 39.1