Recovery

10M - double; recovery runs x2 & core strength exercises
5M am recovery run at ~8.15min/M
Core strength exercises (five cycles)
5M pm recovery run at ~6.45min/M

Just some gentle running today. And some core strength work. The tops of my quads felt tired in the morning. I'm planning a longish run tomorrow - 18 miles, I think.

K reps

18M - triple; recovery run x2 & 1K rep session
6M am recovery run at ~6.45min/M with pack
10M pm incl 8x1K at 3.15-3.20min with pack off 75s jog recovery
2M later pm recovery run at ~6.45min/M

I had a bit of a slow start to the day, so did my session in the evening rather than the morning. That meant I had to do it with my pack. Not ideal. But definitely taxing. I did eight 1K reps off snout 75s jog recovery mainly along the river towards Chelsea and around Battersea. Hard to judge the equivalent speed I was going at due to the pack (pretty light), but they clocked in at around 3.15-3.20 (5.12-5.20min/M). Sweaty work. It's humid.

My morning run was good. I ran three times in the end today. My third run was just 2 miles and I only did it only because I couldn't be bothered to wait for a bus from Chelsea to Victoria. No niggles still.

A steady Thursday

15M - double; recovery & general aerobic runs
5M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15min/M with pack

I was pretty tired this morning. Sluggish legs. But I was good by evening time and felt like I was making good speed as I cruised home along the river and via Battersea. No niggles. Some speed again tomorrow.

Hills again - faster

17M - double; hill rep session & recovery run
11M am incl 18x400ish m down-up reps at 62-65s off 45s
6M pm recovery run at ~6.15min/M

I fitted in a good hill rep session before work this morning. I ran it the same as last week: each rep was 200m down followed by 200m back up to the top. The distance isn't exact, but I was pleased with my times compared to last week. Most of them were 62-63s compared to last weeks being mainly 64-65.

I then ran home and onwards to work (5M), having picked up my bag and Yasmin.

I went for a great little 6 miler along the river after work before heading out. I'm feeling full of energy. No niggles.

Just 6

6M recovery run at ~6.45min/M with pack

Just six today. Had planned another gentle one after work, but got stuck again. Probably the best time of year to miss some miles.

My legs feel fine after yesterday's race. No niggles.

5 fairly swiftly - and a victory!

Me with my winnings!

7M incl 5M Great Weston 5 race in 26.51 (5.24min/M; 1st place)
Core strength exercises (four cycles)

I only had time for one run today (various things and a good amount of driving). But it was a nice swift one. And rewarded me with a barrel of beer. As you can see. I may have to recruit some assistance in getting through it.

The race was 'undulating'. The first half wasn't too bad and had the wind with me or to my side. The second half was hillier and finished uphill and into the wind. Having ridded myself of the opposition fairly early on, the second half would have been fun had it not been more testing. Annoyingly, I missed the course record by 22 seconds. Next year.

I squeezed in some core strength work at home in front of Newsnight. A classic Scott combination.

Summary of week ending 1/5/2011

Mon 25/4 - 10M gen aerobic run at ~6.00min/M & exercises
Tue 26/4 - 11M double; 6M speed incl 18x400 off 45s & 5M recov at 6.30
Wed 27/4 - 15M double; 5M recovery at ~8.20 & 10M gen aerob at ~6.15
Thu 28/4 - 11M double; 5M & 6M recovery runs at ~6.30min/M & exercises
Fri 29/4 - 11M double; 7M speed incl 30x100m off 30s & 4M recov at ~6.30
Sat 30/4 - 12M gen aerobic run at 6.20min/M
Sun 1/5 - 10M recovery run at ~7.00min/M
TOTAL - 80M

A gentle 10

10M recovery run at ~7.00min/M

A gentle 10 in the parks today. Still a bit achy from Friday's sprints. I'm going to race a 5 miler tomorrow... looking forward to Hitting a good tempo. We'll see what my legs have in them by now.