15M - double; recovery & general aerobic runs & exercises
5M am recovery run at ~8.00min/M
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
A lighter day today. But still a good number of miles in the tank and some core strength work. My evening run was good - 10 moles along the river, slowly speeding up (though not going crazy). Listened to Joni Mitchell and Anna Calvi. Not the world's most natural pairing. Bit one that works.
Still no niggles.
skip to main |
skip to sidebar
Click to enlarge
This blog is mainly to help me and Ron (my fabulous coach) keep track of what is going on in my training. Good days. Bad days. Successes and failures. Aches and pains. That sort of thing. But please come visit once in a while to see how we're getting on!
Weekly mileages over the last year
Click to enlarge
How many miles?
The last month: 419 (105 miles/week)
Last week: 119
Last week: 119
My targets
This year:
Marathon in under 02:20
Marathon in under 02:20
Half marathon in under 01:06:30
10 miles in under 00:51
10 miles in under 00:51
10K in under 00:31:30
My PBs
10K:
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
Some running links
Followers
Posts
Blog Archive
-
▼
2011
(392)
-
▼
June
(34)
- A K session for my birthday!
- Steady
- 400m hill reps
- Recovery
- Summary of week ending 26/06/2011
- A HOT long one
- Only eight
- 800m hill reps - faster
- Properly easy
- Easier-ish
- Sleepy, knackered or hungry?
- A couple of sixes and some new shoes
- Summary of week ending 19/06/2011
- Richmond 10K race
- A very gentle 8
- EIght in the wet
- Mile reps
- Just 5!
- 400m reps at the track
- Easy easy
- Summary of week ending 12/06/2011
- A long gentle run
- 10 including 8 hard
- An unscheduled light day
- Steady
- Hill reps again - painful ones
- 12 at 6 minute mile pace
- Five, ten and some exercises
- Summary of week ending 05/06/2011
- A good long run (instead of a race)
- Just 5
- Easy going
- A (good) new session - 2K reps
- Good going
-
▼
June
(34)
No comments:
Post a Comment