The long are back for this week

The week started with us been back at the school with Rob taking the session we did the warm up as normal with a few games where we won the other team then we got in to the circuit where we did 3 sets. Rob made up the different exercises I didn't struggle at all with any of the exercises. We made it to the club dispite the weather conditions been bad. We did a warm up as normal it just shows how unfit you are after having 2 weeks off not doing any of the core exercises and I struggled the first week back then we got in to the speed session were we did 3, 4, 5 minutes with 1 minutes rest and 2 minutes rest in between each set. I did 6 and half lengths on the first minute and the last minute I was aiming for 6 and half lengths but only managed to do 6 lengths in a minute. I then went out on Thursday for a run without David because he was doing a fast training session with a few from RPA I only managed a 3.1 mile run around the town centre in the snow yet again. I did the training run in 38.29 which was a slow time. I then had two days rest with the Christmas meal on the Friday which was very good night at the Golden Fleece in Thirsk. It was worth the paying the £26, the food was nice and the disco was good but due to the weather we went early. I then went out on Sunday for a long run or shall I say something different than trying to do the 10 miles all at once. I did 3 circuits starting and finishing at the flat I did the first circuit starting at my flat and ran around the town centre finishing at Tesco with 2 minutes rest. I then did a small circuit just around the back of the shop and through the car park and back along East Road to Tesco with 2 minutes rest. The third and final circuit started at Tesco and I run around the town centre turning off and went down Turker Lane and through the estate and back home which only added up to 8.5 miles. I should of done 10 miles, which take my running to 11.6 mile and my walking to 18 mile again no biking due to the weather.

Long runs

Route 1 – 3.1 miles – 38.39
Route 2 – 2.6 miles – 28.58
Route 3 – 2.8 miles - 32.37

week 8

Monday - Morning: 30 mins easy Evenings: Club
Tuseday - Rest or Cross Train - rest
Wednesday - Morning: 30 mins tempo run 10 easy, 10 tempo, 10 easy Evening : Club
Thursday - 4 mile steady - 3.1 miles
Friday - Rest or 40 mins steady - rest
Saturday - 8 miles steady - rest
Sunday - 4 mile steady - 8.5 miles