Friday, August 28, 2015

6km Recovery

35:00 (5:33)
87m gain

Have had 9 days free of work, and go back tonight - has been good to be able to run each day which was my goal 9 days ago. Not sure how I will fit training in around work still.

4x4min (3min recovery)

980m (4:06)
950m (4:13)
960m (4:10)
910m (4:24)

Ran it on Comleroy Rd which is an undulating stretch of road, so a bit of uphill and downhill. I think I could have been a bit closer to 4min pace on the track.

Had GI problems after the 3rd interval and had a poo behind a tree. Didn't feel great after that.

Wednesday, August 26, 2015

Monday, August 24, 2015

8x400m (400m recovery)

10min warm up

1:29, 1:32, 1:30, 1:31, 1:30, 1:30, 1:33, 1:33

10min cool down

Will try and have a stab at Daniels 'Blue' plan, just see how things fit in. It is one shorter interval, plus one tempo session a week. Plus a long run of 60 - 90mins - although I'd prefer to be hitting 120mins.

Will be feeling this tomorrow.

Sunday, August 23, 2015

13km Aerobic Base

1:06:07 (5:04)
97m gain

Longest run since 3/5. Last three weeks I've only run once a week - half hour, good to get a 37k (!) week done. Big hill in the middle - and have lost all my endurance. Will be a long road back.

Saturday, August 22, 2015

7km Aerobic Base

35:44 (5:06)
74m gain

Threw in one very steep hill which knocked me over for the rest of the run.

Friday, August 21, 2015

Thursday, August 6, 2015