20M double; recovery & general aerobic runs & exercises
5M am recovery run at ~8.30min/M
15M pm general aerobic run at ~6.45min/M
Core stength exercises (six cycles)
A day for a bit of a steady aerobic training. Nothing flashy. Legs not bad after yesterday. More Ottolenghi to refuel.
Fitted in some late night core strength exercises.
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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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2012
(365)
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February
(32)
- Easier day - with plenty of carbs
- A hard session!
- A month at altitude begins. Gently.
- Rest - and travel to Ethiopia
- 128th in the National - after a fast start
- Gentle
- Recovery
- Hill reps
- Recovery
- Rest
- Summary of week ending 19/02/2012
- A fast long run (with my Garmin)
- 17 recovery miles. And a 1 mile house move.
- Fairly long tempo
- Unscheduled light day
- Steady
- Twenty 400m hill reps (and a mile hard)
- Easier
- Summary of week ending 12/02/2012
- 25 - on pretty tired legs
- Tired legs
- Romford to Kings Cross - hard
- 30x400
- Still feeling crap
- Unscheduled recovery
- Recovery
- Summary of week ending 05/02/2012
- 25 in the snow
- Two laps of the National course
- A cracking (medium) long tempo run
- Speed (on Groundhog Day)
- Steady
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February
(32)
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