Here we go again...after last weeks recovery week of 50 miles my legs felt pretty good at the start of the week. Ill keep with the 3 hard, 1 recovery week for just now. Some yoga sessions thrown in too and im starting to notice a difference in my flexibility so ill keep at it with 3-4 sessions a week.
Heres this weeks training
Monday - 3 miles @ 7:58 min miles
Tuesday - club session 2 x 2ish miles @ 5:38 min miles
Wednesday - AM 4 miles @ 7:20 min miles PM 6.7 miles @ 7:47 min miles
Thursday - AM 4 miles @ 7:39 min miles PM 5 x 1K @ 5:14 min miles
Friday - 4 miles recovery @ 7:36 min miles
Saturday - 20 miles @ 7:15 min miles
Sunday - AM 13 @ 8:29 min miles
Weekly total 73 miles
Elevation 2800
Monday was a total non starter due to belly issues - enough said. The club session 2 x 2 is one of my favorites, and this time was much improved from the last time around. First rep comfortable at 10:55 HR 170 max, second rep 10:33 HR 176. I even managed to catch the fast guys in my second rep, but going by my HR Ill be able to go quicker again. It was pretty windy into the bargain aswell.
Recovery wednesday with a run before work, the same thursday and my legs were still tired from tuesday. This is how I feel about morning runs...
The club session was 5 x 1K, its round a loop so we had the wind in our faces and backs which I enjoyed. The firat rep was 3:20 which I thought was too quick, but then came 3:16,3:16,3:12 and a 3:07. Without doubt the fastest Ive been and a max HR of 179 made me burst at the end.
Saturday 20 miles in the legs at a comfy pace which we picked up near the end and the last 5 were under 7 min miles with a headwind. Was a thought after less than 5 hours sleep but read the above words below the picture and that soon sorts it!
My legs were tired sunday but that was due to kack of yoga and foam roller. The weather was minging. Sheets of wind and rain in the face wasnt fun, I did have 20 planned but bumped into people from the club and they helped me suffer through 13 miles. A low HR of average 126 showed I wasnt working hard, if I pushed it in this session I would have suffered the following week.
For those who play close attention will notice im short of this weeks target. The condidtions outside talked me out of it, but now Im home I cant face the thought of not making my goal for the week, despite some good speed sessions in there. So off I go for another 7...see you next week.
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