Sonja Killed Session

I started the week on Monday with a 3.01 miles run again just around Northallerton in the morning. I then went to the club we did another one of Sonja killer sessions which was step aerobics, so we did the warm up with us using the step as part of the warm up. We got in to the session where we did a lot on core and back lunge which was a killer for me we then did a cool down i was so glad that hard session was over. I also did a 1.44 miles walk and 2.56 cycling on the morning. I had a rest on Tuesday from running and did some cross training just walking and cycling. I went to the running club one Wednesday night where we did circuits/cardio warm up which I do like doing now and I went to slack off and Sonja told me off because the run had not finished and I had to carry on with squat thrust, we then did 14 min of running with 1 minutes rest. So we started with 3, 2, 2, 2, 2, 3 I did an extra 14 lengths of the sports hall over the session my next aim is to try and keep with Ian Codling we finished with a cool down, again I was so glad that killer session was over. I also did 5.89 miles of walking and 2.56 cycling before the going to the club. I had a rest from running on Thursday and just did some cross training such as cycling walking and badminton again. I went for a 2 mile run an on out and back course which i completed in 39.20 and did Ave pace of 9.50 so I was happy with the time and pace. I had a rest on Saturday did some walking and cycling. I went out on Sunday morning for my 6.2 miles running and struggled from the start and by 2.5 miles I was ready to give up and go home but I carried on did 6.43 miles which I was happy at in 67.39 and Ave pace of 10.31 so did a bit extra miles and wasn’t much slower than last week I think it was down to the wind today so hopefully next week I will get under 60 minutes for a 10k training run but Rob did say it was only to be a steady run I had some lunch and a rest, i then ran down to the leisure centre had a game of badminton and then walked back home. Which takes my walking, running and cross training to 57.18 and the miles so far to 1845.84 miles. I finished the third week on 57.18 miles

4 Miles Running Times
1st miles 10.11
2nd miles 20.11
3rd miles 29.39
4th miles 39.21
Ave Pace 9.50

6.43 Miles Running Time
3 miles – 31.15
4 miles – 42.14
6 miles – 63.38
5.7 miles – 60min

Weekly Total 39.13/18.05
Total so far 103.16/60.77
Running Total 40.34
Walking Total 65.85
Cardio work out 10.0
Cycling Total 49.97

16th - 4.45 miles (walk 1.44 run 3.01) (cycling 2.56)(1hrs = 2.0 of step aerobics)
17th - 4.76 miles walk (cycling 3.01)
18th - 7.89 miles (walk 5.89 run 2.0) (cycling 2.56)
19th - 1.94 miles walk (cycling 2.56) (40 min of badminton)
20th - 7.06 miles (walk 3.06 run 4.0) (cycling 2.8)
21st - 3.57 miles walk (cycling 2.56)
22nd - 9.46 miles (walk 1.67 run 7.79) (40min of badminton)