5X4min

I started the week with no training on Monday because it was Bank Holiday Monday so I decided to do a 10k training run at tea time just around Northallerton my Avg pace was 10.31 and the time was rather slow at 65 min but I am trying to get more miles under my belt than worrying about time at the moment. I also did some walking and cycling as cross training. I had a rest on Tuesday from running and just did some walking and cycling. I went to the running club on Wednesday night hoping for a dry day but guess what it was raining again we did a warm up as usual and then we got into the session where we did 5X4 min with 2 min in between each 4 min speed session I nearly got around twice on the course Rob had set out with in 4 min there is still time for improvement and its better than last year when we did the same sort on thing I am improveing every week I did do 3 miles which is the target I set myself for a training night to make me do more of warm up rather than stand and talk to people which I never do (only Joking). I just had a rest on Thursday from running and did some walking and cycling. I went for another 10k run on Friday tea time just around Northallerton with my Avg pace been 10.10min/miles and I did 2 min faster than on Monday night on the same course around Northallerton with my time been 63 minutes. I had a nice walk around Northallerton with my mum on Saturday. I went out for my long run on Sunday where I did 7 miles just around Northallerton with my avg pace been of 10.26min/miles my time was 73 min which is the same time that I did a few weeks ago even though I was struggling a bit and my legs were hurting me. I finished the week with me doing more running than walking again this week and I am on target to hit 100 miles of running this month. Which takes my running walking and cycling to 75.61 miles and the miles so far to 1084 miles 

7th May - 9.24 miles (run 6.22 walk 3.02) (cycling 3.79)

8th May - 5.27 miles walk (cycling 3.79)

9th May - 7.69 miles (run 3.2 walk 4.49) (cycling 4.89)

10th May - 2.64 miles walk (cycling 6.61)

11th May - 9.81 miles (run 6.2 walk 3.61) (cycling 4.0)

12th May - 5.44 miles walk (cycling 4.02)

13th May - 8.02 miles (run 7.02 walk 1.0)

Weekly Total 48.51/27.1

walk/run total 666.88/85.98

Running Total 279.83/43.58

Walking Total 386.65/42.43

Cardio work out 25.85/

Cycling Total 392.59/47.62

Monday 7^th May - Distance: 6.22 mi Time: 1:05:29 Avg Pace: 10:31 min/mi

Wednesday 9^th May - Distance: 3.20 mi Time: 41:10 Avg Pace: 12:51 min/mi

Friday 11^th May - Distance: 6.20 mi Time: 1:03:05 Avg Pace: 10:10 min/mi

Sunday 13^th May - Distance: 7.02 mi Time: 1:13:14 Avg Pace: 10:26 min/mi