The week started with us going to the club on Monday night to find out that Sonja was away and Rob was taking the session we did a warm up, then we got into teams of 5 with equal ability, we did a rolling relay starting at the same corner everytime and running down to the next corner where the next team was waitinvg to go. We did a recovery jog back to the corner where we started. We did this ten times which I found easy, but my legs were tired from running on the grass. Rest on Tuesday. More training on the grass on Wednesday night with us splitting up into 3 teams with the fast team going with Rob and David taking the slower group with me been the front runner for 5 out of the 6 laps. My fastest time was my last lap in 3:09 and my slowest time was the first lap in 3:22. It was nice to run in a group and with another front runner. Resting on Thursday. Friday was just a 3.4 mile run around the town centre with no watch for a change, after been at Help The Aged when it had cooled down. More training on Saturday with the 3 mile route I enjoy doing my time was 28:48, it was slower than when I did it on the 28th of March. More training on Sunday morning with a speed session on Valley Road before going down to my mums with 2 sets of 6 between the lampposts with a rest in between each set my times are similar to last weeks speed session which I am enjoying for now which takes my running to 6.4 miles and the count down to 858.4 miles
Wednesday training session
1st 3:22
2nd 3:12
3rd 3:12
4th 3:21
5th 3:16
6th 3:09
Valley rd 2x6 speed session
1st set
32, 34, 33, 35, 32, 34
2nd set
34, 32, 33, 33, 36, 36
week 14
Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – 3.4 miles
Saturday - 3 mile steady – 3 miles
Sunday - 8 miles steady valley rd speed session
No comments:
Post a Comment