Holiday week! We went to spend some of the week in Bournemouth with the in-laws and the weekend in Rye with church. First time properly away with the small one so it was a chance to see if I could still muster up some decent training while away.
Monday 28th - Rest day (Bank hol - Mr B racing the vitality 10k)
Another hot race for the Mr (after London Marathon's warmer temps) but he still managed to bag a shiny new 10k PB of 40:21.
Stats for Mr B - 6.19mi, 40:21, 6:31/mi, 730th male, 550 in age group
Tuesday 29th - 10 minutes Warm Up, 12 minutes at Threshold Effort, 3 minutes Recovery, 8 x 1 minutes at 10k pace with a 45 second recovery, 10 minutes Cool Down
I did this along the Bournmeouth sea front. Half of the threshold was into the wind and half out of it. The 1min reps were mainly wind assisted.
Warmup: 1.23mi, 10:44, 8'41/mi, 134bpm
Threshold 1.80mi, 12:05, 6:41/mi, 151bpm
recovery and 8 x 1 min reps & CD av 3.28mi, 26:40, 8:07/m
Wednesday 30th - Swim/20-30mins conditioning....except I actually went for a long easy run with Mr B (sanctioned by coach)
The in-laws were on holiday with us (ok, actually we totally gate-crashed their holiday) and kindly offered to MiniB-Sit so Mr B and I could go for a run together. We ran round to Poole harbour, got lost, came back over sand and then back up the evil steps to our borrowed holiday home. Mr B was flying over the sand but I was rubbish. I am way closer to his easy pace these days though. Hurrah!
Stats: 8.42mi, 1:10:23, 8:22/mi, 158bpm
Thursday 31st - 10 minutes Warm Up, 6, 5,4,3,2,1 minutes at Threshold effort with a 60 second jog recovery between reps, 10 minutes Cool Down
I wasn't sure whether to do this session after the extra miles yesterday so I thought I'd go out and do the first 6mins and if I could keep the first rep under 6'50 then I'd carry on. The Warmup felt super sluggish, but once I'd done the 6minute block it felt daft not to carry on and it turned out that it went ok!
6 = 6'43
5 = 6'30
2 = 6'27
6miles total 50:38
Friday 1st - Rest Day
Actually, I went for a morning pootle because I was feeling good and it was a nice morning.
Saturday 2nd - 75 minutes Easy Long Run: Split - 9 minutes running, 1 minute walking
We were on our church weekend away in Rye, I overslept because the MiniB slept so well. That meant I only managed 1 hour, though I didn't take any walk breaks. I could feel the miles in the legs though.
Sunday 3rd - 20 -30 min conditioning work
Total Miles: 31.4