17M - double; hill rep session & recovery run
9M am hill rep session incl 30x400m up (68-72s) and down (58-60) off 40s
8M pm recovery run at ~7.00min/M with pack
A good end to the working week. I got up early to hit the Brockwell Park hill. My calves were good and I worked well on the ups and downs. My splits were close to what I've ever managed on this one, despite the heavy week I'm in the middle of.
My legs could feel the session for the whole day. In a good way. I took the evening run home nice and slow.
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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
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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
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2011
(392)
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July
(36)
- Summary of week ending 31/07/2011
- Over distance!
- Just 3
- 400m hill reps
- Loads more miles (slowly)
- Back to full energy
- Easy again
- Recovery
- Summary of week ending 24/07/2011
- A poor performance - with a hangover
- Just 4
- Easier
- A monster VO2 max session
- Medium long - not too hard
- Quality miles
- Fifteen gentle miles and two fewer wisdom teeth
- Summary of week ending 17/07/2011
- A great fun (if not very fast) 10K race
- Recovery and some exercises
- A bit easier
- K reps and loads of miles
- A steady Wednesday
- Hill reps and a number of other miles
- Back to business - 15 miles and some exercises
- Summary of week ending 10/07/2011
- Two races in a day!
- Just 4
- More rest
- Rest - proper rest
- 25 - not pushing too hard
- Nine miles and some dinosaurs
- Rest (and exercise)
- Summary of week ending 03/07/2011
- Nine - steadily
- Sixish
- 'Medium-long' back from Romford
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July
(36)
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