Monday 11th - 30mins recovery run + stretch
A nice sunny evening. Always tough to get out after the Mr gets home as I prefer morning runs, but this one was a beauty
4.98mi,37:33 7:32/mi, 149bpm
Tuesday 12th - Track
3x 5x 400 off 60s and 3min
I bullied Ben into setting me a target time for the 400s and he said 1:30 so I went out to get it. It was surprisingly straight forward. Maybe it's coming...
1=1:27 2=1:27 3=1:27 4=1:27 5=1:28
1=1:27 2=1:25 3=1:27 4=1:25 5=1:25
1=1:25 2=1:26 3=1:27 4=1:26 5=1:26
Wednesday 13th - Swim/ 30 mins conditioning
Thursday 14th - Kenyan Fartlek - 10 minutes Easy Warm Up, 10 x 1 minute Hard Running, 1 minute Easy, 10 minutes Cool Down
Hard should start at 80% (threshold) and the last few you want to be running around 95%, top end 5k.
This felt hard and then when I looked at the pace I wasn't even breaking 6 for some! I know it's unreliable over 1 min but still.... feeling track I think!
Stats: 7.69mi, 59:06 , 7:41/mi
Friday 15th - Swim // 20 - 30 minutes Conditioning Work
Saturday 16th - 70 minutes Easy Long Run
Legs felt heavy - had sports massage later and felt much much better.
9.01mi, 1:13:21, 8:08/mi, 150bpm
Sunday 17th - 30 mins conditioning
Total Miles: 26.2