More miles = better legs

Monday - AM commute 7.3 miles (7:10 min miles) PM  commute easy paced 7.4 miles (7:55 min miles)

Tuesday - warm up the  8 x 300m, cool down

Wednesday -20 miles easy paced (you tube video link here https://youtu.be/l0EEY3Kl6j0 )

Thursday - solo intervals 4 x 1 mile (5:46 6:00,5:58,6:04)

Friday - recovery 6.1 miles (8:08 min miles)

Saturday - solo intervals 6 x 800m ( https://www.strava.com/activities/423687696 ) PM - commute 7.4 miles (7:39 min miles)

Sunday - AM commute home 6.5 miles (8:10 min miles) PM - easy 4.7 miles (7:55 min miles)

Weekly total - 79 miles elevation 2,379 feet

This week was all about increasing the miles but also keeping in with my 3 promised speed sessions a week. A good start to the week with an easy commute each way, the focus on my commute is usually only getting the miles in unless I am using is as a speed session. The good thing about Monday morning was that I finally managed a more decent pace, I'm usually death marching from the start. Onto Tuesdays club session. Of all the sessions they do this is my least favorite. It's just too short and I feel like I dont benefit from it, I just can't get my heart rate to a decent level, with a maximum of 173. Next time I'll stay on and batter out 12 reps and see if this makes things any better.

Wednesdays 20 miler with Willy was a cracker, easy paced and we took in the 4 football stadiums in Glasgow. I had the camera so we messed about with that (youtube link above) and the easy pace reflected in my average heart rate of 136 bpm. My legs felt good after this and I felt little fatigue - until I attempted mile reps on Thursday! I always find it hard doing higher intensity alone but imagining footsteps behind chasing you is a good way to keep it going, but my legs weren't playing so that led to an easy Friday.

Saturdays 800s were also solo, I didn't note the times of each rep but averaged about 5:25 ish pace per mile. I should be doing my mile reps quicker than that but I'll take that this week, the track I used is really slippy and not maintained at all, I'll stick to the road from now on.

A commute in at night and then home in the morning, followed by an easy run in the afternoon finished the week nicely, leaving my legs fresh to attack the speedwork this coming week, I've one homemade session to try. Jelly legs here I come!

Rewarded by a nice sky on my commute home after nightshift