PB at the Time Trial

The week started with me going for 3.09 miles run which I just did around Northallerton on Monday morning in 31.40 and Ave pace of 10.16min/miles which was an overall improvement on my running and pace. I then went to the club on Monday night, Sonja was away and Rob took the session and carried on with the step aerobics. We first did a warm up of over and under and twist with a basketball, then got into session, we did 30 sec running on the step then walking and high knee, then did some superset with 2 different exercises for 30sec x3 we had a hamstring exercise which I struggled to do. I also did a walk of 1.44 and bike ride of 2.72 miles. I decided to try having a rest on Tuesday but ended up doing nearly 8 miles again just walking and cycling. So I decided to try and not as many miles on Wednesday because I wanted to do a good time at the Time Trial. By the end of day I did over 9 miles again. I went to the club on Wednesday night, Rob decided to killed us with the 3 set of circuits before the time trial which I managed to complete every exercise with out stopping for a change. Then it was off down to Station Road to do the 2.0 mile time trial, I passed Marian before we got to the station and I passed Stacey and Ian. With Ian not been far behind and I knew I couldn’t let him pass me again before we finished, I set a new PB, to say I hadn’t ran a time trial or race for 3 months, I did the time trial in 18.03. So with it been my mum’s birthday on Wednesday I decided to go and see her on Thursday and had a rest at the same time and a meal out which was very nice. Back to the running on Friday morning I decided to go for my 4 mile run just around Northallerton town centre, I managed to do 4.06 mile in 40 min which was a great time of 39.55 and Ave pace of 9.49min/miles. So on Saturday I decided just to do some cycling and walking and had rest from running. Back to running on Sunday where I did another 10k training session around Northallerton town centre which I felt good and I improve my time and Ave pace again compared to last Sunday. So I am enjoying the new training programme from Rob and can’t believe I am doing a bit more running and my new Garmin has improved my time and Ave pace over the last few weeks so I should get my sub 60 for 10k in August. Which takes my running walking and cross training to 53.57 miles and the miles so far to 1792.27 miles. I finished fourth week on 53.57 miles

Weekly Total 31.8/19.77
Total so far 137.99/81.74
Running Total 57.2
Walking Total 80.79
Cardio work out 12.0
Cycling Total 69.74

This week mileage
23rd - 4.53 miles (walk1.44 run 3.09) (cycling 2.72)(1hrs = 2.0 of step aerobics)
24th - 3.29 miles walk (cycling 4.58)
25th - 6.4 miles (walk 3.1 run 3.3) (cycling 2.82)
26th - 1.4 miles walk (cycling 2.72)
27th - 6.07 miles (walk 2.01 run 4.06) (cycling 2.87)
28th - 3.7 miles walk (cycling 4.06)
29th - 6.41 miles run