6x3 min

The week started with me doing my 3 mile run on Monday before going to the running club. just around Northallerton with a Avg pace of 10.07 min/miles which is good and my pace has come down every week. I just run a comfortable pace of 9.50min/miles pace for the full 6.2 miles. I went to the club on Monday night were we did the warm up as usual, we then did a running pyramid start at 1 and going up to 5 time across and back to 1 which was different then doing the step Aerobics warm up. We then did 2 set of superset which include step aerobics and plank, next superset was donkey kick and press we did each exercise for 3x30second then we did a cool down. I also did some cycling and walking as well. I only managed some walking and cycling on Tuesday and having a rest from running. I went to the club on Wednesday night where we started with a bit of running and few warm up exercises, we then did 2 set of circuits with running 3 length in the first set of circuits and then 5 lengthes of running in the second set of circuits. We then did 3x6min with 2 min rest in between each set. The first 6 min was mentally hard because all you were doing was running up and down the sports hall, we had 2 more sets of 6min to do which got mentally easier but I think outside group had easy because all they to do was run around the school field where inside was very hard I also did some walking and cycling as well. Again Thursday was more like Tuesday I had a rest from running and just did some walking and cycling. I went out for a 3.3 mile run on Friday night around Northallerton with my Avg pace been 9.44min/miles which I was very happy with because I was even trying to get under 10min/miles. Again Saturday was like Tuesday and Thursday I had rest from running and just did some walking and cycling. So on Sunday I got my running bug back decide to start my training for the GNR and went out and I managed 7.1 miles at steady pace and did the training run in 1hrs 13min and Avg pace of 10.18 min/miles. Which take my running, walking and cycling to 64.41 and the miles so far to 1461.78 miles

Weekly Total 37.88/26.53
walk/run total 331.37/82.31
Running Total 131.84/28.44
Walking Total 199.53/53.87
Cardio work out 23.85/6.0
Cycling Total 194.99/48.71


12th Mar - 4.66 miles (walk 1.64 run 3.02) (cycling 4.75) (Step aerobics 2.0)
13th Mar - 4.43 miles walk (cycling 3.85)
14th Mar - 5.35 miles (walk 3.35 run 2.0)
15th Mar - 2.78 miles walk (cycling 3.85)
16th Mar - 6.73 miles (walk 3.43 run 3.3) (cycling 4.12)
17th Mar - 4.7 miles walk (cycling 4.11)
18th Mar - 9.23 miles (walk 2.13 run 7.1)

Monday 12th Mar - Distance:3.02 mi Time:30:37 Avg Pace:10:07 min/mi
Friday 16th Mar - Distance: 3.30 mi Time: 32:09 Avg Pace: 9:44 min/mi
Sunday 18th Mar - Distance: 7.10 mi Time: 1:13:05 Avg Pace: 10:18 min/mi