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"If I'm not out there training, someone else is."

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    #422
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 5th July AM|7.47 miles easy|53.04|7.06 mile pace|7.00-7.20|
    Monday 5th July PM|5.01 mile cycle|25.03|4.59 mile pace|No target
    Tuesday 6th July AM|4.11 miles easy|29.10|7.05 mile pace|7.15-7.30|
    Tuesday 6th July PM|5.46 miles easy + 4x200m strides|39.03|7.10 mile pace|7.15-7.30
    |200m splits|33,37,36,36
    Wed 7th July AM|5.53 mile cycle + 2 mile cool down|23.46|4.18 mile pace|No target
    Wed 7th July PM|1 mile warm up 7.18 fartlek(10 min off 10 on)|50.00|6.58 mile pace|6.30-6.45 (on)/7.15-7.30 (off)
    |On Average paces:6.22,6.22|Off Average paces: 7.26,7.25,7.27


    AM
    was debating about whether to do this or not being first week back for a long time but eventually decided to lug myself out and get on the bike. In the end though i wanna build the mileage pretty high this year so i want to try and get started without increasing injury risk. In the end i was happy i got out on a beautiful day rather than waste a day off work :D

    PM
    Didnt know how this was gonna go with the wind but wasnt that bad in the park. The off paces were spot on what i thought but when it came to the on parts i was finding it very comfortable and was shocked when i was seeing low 6 min pace on the garmin so had to try kerb it a bit. Really happy with how it went as it these the only sort of faster stuff i intend to do deuring my base phase just to break the monotony.


    Total weekly Mileage: 25.72 miles|12.54 cycling
    Total season mileage:29.64 miles


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    #423
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 5th July AM|7.47 miles easy|53.04|7.06 mile pace|7.00-7.20|
    Monday 5th July PM|5.01 mile cycle|25.03|4.59 mile pace|No target
    Tuesday 6th July AM|4.11 miles easy|29.10|7.05 mile pace|7.15-7.30|
    Tuesday 6th July PM|5.46 miles easy + 4x200m strides|39.03|7.10 mile pace|7.15-7.30
    |200m splits|33,37,36,36
    Wed 7th July AM|5.53 mile cycle + 2 mile cool down|23.46|4.18 mile pace|No target
    Wed 7th July PM|1 mile warm up 7.18 fartlek(10 min off 10 on)|50.00|6.58 mile pace|6.30-6.45 (on)/7.15-7.30 (off)
    |On Average paces:6.22,6.22|Off Average paces: 7.26,7.25,7.27
    Thursday 8th July AM|3.5 miles easy|26.19|7.31 mile pace|7.15-7.30
    Thursday 8th July PM|6.5 miles easy + 4x200m strides + light core|45.39|7.01 mile pace|7-7.15
    |200m splits|36,37,37,37


    AM
    This mornings run i was doing my best to keep at the bottom end of my target range to allow for the body after last night. Though it does not feel too bad after the faster stuff yesterday i am still trying to take into account that it is my first week back and i dont wanna over do it as it will be a long season. Motivation was a bit lacking and it took me a few hours to get up and out thankfully day off so i had the time. Kinda getting worried about my days in work that i wont have that extra bit of time to motivate myself hopefully will just be able to get up and out before i realise i not in the mood to run:D

    PM
    Legs starting too feel a bit better today even though i wasnt necessarily feeling great all round. I think it is just because i am coming to the end of the first week and it kinda catching up on me. Thats the end of the first block however as tomorrow is my recovery day so i gonna use it to get back tip top shape to get ready for week two

    Total weekly Mileage: 36.22 miles|12.54 cycling
    Total season mileage:40.14 miles


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    #424
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 5th July AM|7.47 miles easy|53.04|7.06 mile pace|7.00-7.20|
    Monday 5th July PM|5.01 mile cycle|25.03|4.59 mile pace|No target
    Tuesday 6th July AM|4.11 miles easy|29.10|7.05 mile pace|7.15-7.30|
    Tuesday 6th July PM|5.46 miles easy + 4x200m strides|39.03|7.10 mile pace|7.15-7.30
    |200m splits|33,37,36,36
    Wed 7th July AM|5.53 mile cycle + 2 mile cool down|23.46|4.18 mile pace|No target
    Wed 7th July PM|1 mile warm up 7.18 fartlek(10 min off 10 on)|50.00|6.58 mile pace|6.30-6.45 (on)/7.15-7.30 (off)
    |On Average paces:6.22,6.22|Off Average paces: 7.26,7.25,7.27
    Thursday 8th July AM|3.5 miles easy|26.19|7.31 mile pace|7.15-7.30
    Thursday 8th July PM|6.5 miles easy + 4x200m strides + light core|45.39|7.01 mile pace|7-7.15
    |200m splits|36,37,37,37
    Fri 9th July AM|3.27 miles recovery|28.44|8.47 mile pace|8.30-9


    AM
    The first block was over so today was just about flushing the system. Legs were already feeling a bit better today but i say come tomorrow the recovery run will have done me the world of good and i will be ready for a solid weekend and next week of training

    Total weekly Mileage: 39.49 miles|12.54 cycling
    Total season mileage:43.41 miles


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    #425
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 5th July AM|7.47 miles easy|53.04|7.06 mile pace|7.00-7.20|
    Monday 5th July PM|5.01 mile cycle|25.03|4.59 mile pace|No target
    Tuesday 6th July AM|4.11 miles easy|29.10|7.05 mile pace|7.15-7.30|
    Tuesday 6th July PM|5.46 miles easy + 4x200m strides|39.03|7.10 mile pace|7.15-7.30
    |200m splits|33,37,36,36
    Wed 7th July AM|5.53 mile cycle + 2 mile cool down|23.46|4.18 mile pace|No target
    Wed 7th July PM|1 mile warm up 7.18 fartlek(10 min off 10 on)|50.00|6.58 mile pace|6.30-6.45 (on)/7.15-7.30 (off)
    |On Average paces:6.22,6.22|Off Average paces: 7.26,7.25,7.27
    Thursday 8th July AM|3.5 miles easy|26.19|7.31 mile pace|7.15-7.30
    Thursday 8th July PM|6.5 miles easy + 4x200m strides + light core|45.39|7.01 mile pace|7-7.15
    |200m splits|36,37,37,37
    Fri 9th July AM|3.27 miles recovery|28.44|8.47 mile pace|8.30-9
    Sat 10th July AM|6.47 miles easy|45.53|7.06 mile pace|7-7.15 pace


    AM
    Though this was supposed to be an easy run it was anything but. From the time i woke up i knew it was gonna be a hard day as i had a bad nights sleep and wasnt feeling it but i couldnt put it off as i have work this evening (reason i couldnt get out to Nationals:mad:) even when i got out on it was very humid and i was forced to cut the run short. Managed to get most of it done thou as i was planning 8 miles today so not too worried as it still first week and will still be 50+

    Total weekly Mileage: 45.96 miles|12.54 cycling
    Total season mileage:49.88 miles


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    #426
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 5th July AM|7.47 miles easy|53.04|7.06 mile pace|7.00-7.20|
    Monday 5th July PM|5.01 mile cycle|25.03|4.59 mile pace|No target
    Tuesday 6th July AM|4.11 miles easy|29.10|7.05 mile pace|7.15-7.30|
    Tuesday 6th July PM|5.46 miles easy + 4x200m strides|39.03|7.10 mile pace|7.15-7.30
    |200m splits|33,37,36,36
    Wed 7th July AM|5.53 mile cycle + 2 mile cool down|23.46|4.18 mile pace|No target
    Wed 7th July PM|1 mile warm up 7.18 fartlek(10 min off 10 on)|50.00|6.58 mile pace|6.30-6.45 (on)/7.15-7.30 (off)
    |On Average paces:6.22,6.22|Off Average paces: 7.26,7.25,7.27
    Thursday 8th July AM|3.5 miles easy|26.19|7.31 mile pace|7.15-7.30
    Thursday 8th July PM|6.5 miles easy + 4x200m strides + light core|45.39|7.01 mile pace|7-7.15
    |200m splits|36,37,37,37
    Fri 9th July AM|3.27 miles recovery|28.44|8.47 mile pace|8.30-9
    Sat 10th July AM|6.47 miles easy|45.53|7.06 mile pace|7-7.15 pace
    Sun 11th July AM|11.00 miles LSR|1.22.32|7.29 mile pace|7.30-7.45 pace


    AM
    Start of this session i thought it was gonna be a nightmare for the first 2 mile i felt horrible. First time in a while having cereal and i guess it didnt agree with me because up it came after two mile. Thankfully this seem to have done the trick and i was grand from here on in. Was happy with this run as it is the longest i have done in quite some time and first time this week i have gone over an hour which i was happy about plus the route which i took had a good few hills (nothing too major but enough to make me work). Week one has been a success in my book hitting roughly the mileage i wanted in paces which i was not expecting to be at yet for my comfortable running just yet.


    Total weekly Mileage: 56.96 miles|12.54 cycling
    Total season mileage:60.88 miles


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    #427
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Weekly Summary

    |Running|Cycling
    Total Mileage:|56.96|12.54
    Average Mileage per session:|6.33 miles|6.27 miles
    Number of days running:|7
    Number of sessions:|9|2
    Total Time:|6hr 44min 34|48.49
    Average time per session:|44.57|24.25


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    #428
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 12th|REST||||
    Tuesday 13th|REST||||
    Wednesday 14th|REST||||
    Thursday 15th|7.28 miles + 4x200m strides|50.52|6.59 mile pace|7-7.15
    |200m Splits:|35,34,34,35||||

    This week has been an outright disaster between one thing and another tonight was the first time i was out all week so after a slow start have to get a good end to the week


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    #429
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 12th|REST||||
    Tuesday 13th|REST||||
    Wednesday 14th|REST||||
    Thursday 15th|7.28 miles + 4x200m strides|50.52|6.59 mile pace|7-7.15
    |200m Splits:|35,34,34,35||||
    Friday 16th|6.2 miles easy|46.11|7.38 mile pace|7.15-7.30|
    Saturday 17th|REST||||
    Wednesday 18th|National Leagues|3k Steeple|No Time|No Time|

    Disaster week in terms of training and got roped into the national leagues had a stinker of a run but wasnt expecting much so i just ran for the points and didnt worry about times at all roughly in the 11-12 min mark i say but overall a bad week


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    #430
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 12th|12.78 miles|1.30.00|7.03|7.15-7.30|


    Plan was to make up for the missed long run today as i had to race yesterday. When i finished work i was debating leaving the run as i was tired so i fell asleep for an hour woke up and felt terrible nso said i would leave it was sitting around for a few hours and said "ah f%^k it ill do a small run" when i got out on the run though i felt grand so as it progressed i said may as well do a 90 min run as planned and felt really easy despite being a hilly enough loop i did. Delighted with how it went hopefully last week was just a blip on the radar


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    #431
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 19th|12.78 miles|1.30.00|7.03|7.15-7.30
    Tuesday 20th|REST||||
    Wednesday 21st|6.09 miles easy|43.05|7.05|7-7.15|
    Thursday 22nd|REST|||
    Friday 23rd|4.2 miles easy|34.07|8 min mile pace||
    Saturday 24th|9.78 miles|1.10.00|7.09|7.15-7.30|
    Sunday 25th|9.88 miles|1.13.06|7.24|7.15-7.30


    BIt of a mixed week all in all still the mileage was high on the start and beginning and i got out nearly every day despite other commitments so i cant really complain its still early days


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    #432
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 19th AM|5.37 miles|38.07|7.06|7-7.15
    Monday 19th PM|25 min stationary bike|25.00||



    Yesterday evening long after traiing i felt a bit of a niggle in the bottom of my shin but didnt take much heed of it just though it was a random pain. On the morning run today didnt seem to effect me till after 5 miles at this point i cut the run went home and iced it. Seems to have gotten worse all day so i decided to hit the bike tonight and play it safe. Will see how it is tomorrrow and make a call on whether the physio needed (my wallet is hoping no as i am a little tight at the moment:
    :o)


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    #433
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Tuesday 20th AM|250m swim|approx 15 min||


    Niggle was still at me (though not as bad) this morning so I decided to play it safe and headed down for a swim before the athletics started. First thing people need to realise is im not a swimmer so this was hard started off doing 3 25m lengths break, 2 lengths, break, 1 break, 2 break and the last two were singles and that was pretty much all i could do so i pretty happy just need to keep working for the week and off to physio Sat (not ideal but with work etc was the soonest i could see him)


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    #434
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Tuesday 20th AM|250m swim|approx 15 min||
    Tuesday 20th PM|3.68 mile cycle|15.28|4.12 mile pace|



    Niggle was still at me (though not as bad) this morning so I decided to play it safe and headed down for a swim before the athletics started. First thing people need to realise is im not a swimmer so this was hard started off doing 3 25m lengths break, 2 lengths, break, 1 break, 2 break and the last two were singles and that was pretty much all i could do so i pretty happy just need to keep working for the week and off to physio Sat (not ideal but with work etc was the soonest i could see him)

    PM

    I think the world is out to get me i had planned on an hour cycle tonight and was going really well till i got stopped at traffic lights. When i started again was getting a clicking noise from the boke and it was almost as if it was jumping out of gear every rotation or two. Given that this is a mountain bike and i am no bike expert had a small look to check the obvious (chain gearing up and down etc) but nothing worked so i was forced to give in. Gonna try a light run tomorrow as the leg is feeling pretty good and have been icing and stretching so fingers crossed


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    #435
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Been very lazy with this so i gonna do a quick overview of the last week and will get the the figures and all that when i get home as i dont have my Garmin with me

    Thurs - 5 miles

    Tested out the leg and felt good still gonna hit the physio at the weekend though just to be sure

    Fri - 40 min stationary bike

    Sat - Physio

    Gave me the all clear and given a few stretches to tackle the minor problem so good to go again

    Sun - 13 miles

    Bit sluggish first half but got into it ok

    Mon - AM - 5 miles
    - PM - 8 miles

    Getting back into doubles every second day to build into them so hopefully properly get going after bit of an easy week last week regarding running


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    #436
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Wednesday 28th |Rest|||
    Thursday 29th |5.02 miles moderate|34.22|6.50 mile pace|
    Friday 30th |40 min stationary bike|||
    Saturday 31st |PHYSIO|||
    Sunday 1st |12.83 miles easy|1.34.48|7.23 mile pace|


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    #437
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Monday 2nd AM |5 miles easy|38.38|7.44|7.30-7.45
    Monday 2nd PM |8.42 miles easy|1.02.35|7.26 mile pace|7.15-7.30


    First running double today since i got the all clear from the physio its time to start getting some structure back to my weeks so now the serious stuff starts


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    #438
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Tuesday 3rd |3 x 2k + 1 x 1 mile HMP w/ 2 min recovery|||7.15
    Splits |7.13, 7.18, 7.21, 5.56|||


    First session back so i wasnt sure how it would go i set the optimistic target of 4 but i would have been happy with 3 to be honest. First one was a bit quick but not too much so i was happy enough and feeling quite comfortable. Was pushed out to lane two for the rest of them (Sprinters:mad::mad:). Though the times dropped given the fact i was in lane two i say that gives nearly a second a lap so the times still on target. Last one wasnt feeling great so i decided just to leave it rather than over do it especially as i had done 26 miles in the two days previous.
    All in all i am happy with the times give the fact that i am a month ahead of where i was last year. Gonna continue with august being 2 sessions a week a HMP and a tempo and will continue to build the miles and add one more double a week


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    #439
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Wed 4th |REST|||
    Thurs 5th |REST|||
    Fri 6th |8.42 miles easy|1.02.35|7.26 mile pace|7.15-7.30
    Sat 7th |1 mile easy 2 mile tempo(6.06 pace)* 2 mile cool down|1.02.35|7.26 mile pace|7.15-7.30
    Sun 8th |12.35 miles easy|1.34.35|7.28 mile pace|7.15-7.30


    Date|Session|Time|Average pace|Target pace
    Mon 9th |15 mile Hike|||
    Tues 10th |6.92 miles|50.21|7.07 mile pace|7.15|
    Wed 11th AM |2.92 miles easy|20.26|7.18 mile pace|7.30
    Wed 11th PM|1hr gym|||
    Thurs 12th |1 mile easy 5 k tempo(5.47 pace)* 2 mile cool down|Tempo: 18.05|6.28 mile pace|
    Fri 13th|REST|||
    Sat 14th|REST|||


    Training is still getting off to a falter. I think i was hiding behind the fact that i was a month ahead of last year but that excuse is now wearing thin and i really have to try and get my act together and get the consistency back in training. The only thing that has been consistent is my long run and some individually good sessions which are optimistic but unless i can string training together i am going. I have drawn up the next 6 weeks in training and am gonna post the schedule to hopefully get me to get into the routine because i know once i am in the routine i will be grand just getting the push start has been hard i think because i have been doing all my training on my own but that is soon to change


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    #440
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    what half mara are you going to run?


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    #441
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    shels4ever wrote: »
    what half mara are you going to run?

    Gonna do the waterford half and the same one i did last year over in Torrevieja as there are nearly 3 months between them. The Waterford one i wont be too upset if i dont PB but i will be looking to come close and then a proper stab at it in Feb


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    #442
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ecoli wrote: »
    Gonna do the waterford half and the same one i did last year over in Torrevieja as there are nearly 3 months between them. The Waterford one i wont be too upset if i dont PB but i will be looking to come close and then a proper stab at it in Feb

    might see you down in waterford then.


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    #443
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    shels4ever wrote: »
    might see you down in waterford then.

    For sure maybe a relaxing pint after. Also considering that 15k trail run in Glendalough in Oct for bit of strength and just to do something different though its only a thought at the moment


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    #444
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ecoli wrote: »
    For sure maybe a relaxing pint after. Also considering that 15k trail run in Glendalough in Oct for bit of strength and just to do something different though its only a thought at the moment

    Pint sounds good, think i'll prob be staying there, will play it by ear anyway once I stay injury free I will give it areal lash.


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    #445
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    shels4ever wrote: »
    Pint sounds good, think i'll prob be staying there, will play it by ear anyway once I stay injury free I will give it areal lash.

    Looking at your log you seem to be going well. Slow and steady is the main thing to build up the miles and hopefully allow your body adapt back into training


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    #446
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    I have finally put together the next 6 weeks roughly worth of my training plan. With work rosters done up until them and taking into account other commitments i feel that this is very well do able and having the schedule out there hopefully will make me stick to it


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    #447
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Sun 15th |6.83 miles easy|50.59|7.28 mile pace|7.15-7.30


    With the session tomorrow i didnt wanna push it considering i havent ran since thursday so did 50 and from tomorrow will be back to business as i have made too many false starts


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    #448
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Mon 16th AM |3.58 miles easy|26.12|7.19 mile pace|7.15-7.30
    Mon 16th PM |2 mile warm up, 3k,2k,3k @ HMP 2.63 mile cooldown|||


    Splits
    Distance|2.01 miles|1.34 miles| 2.01 miles
    Time|11.10|7.20|11.07
    Mile Splits|5.34|5.29|5.32
    Km splits|3.28|3.24|3.26

    The session i was supposed to do was thrown off a little because we were stuck in lane three but did this session with Tunguska who got me out of my comfort zone and ran a little quicker than i had intended but i still felt pretty good and gave me a good confidence boost. Main target now is to keep the week consistent


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    #449
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Tues 17th AM |3.64 miles easy|26.59|7.25 mile pace|7.15-7.30
    Tues 17th PM |7.53 miles easy + 4x200m strides|55.22|7.22|7.15-7.30


    200m Splits
    Time|35|35|34|33


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    #450
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Date|Session|Time|Average pace|Target pace
    Wed 18th PM |2 miles easy 3 miles tempo 2 miles easy|48.29|6.52 min miles|


    Tempo Breakdown
    Time|17.06
    Average mile pace|5.42
    Average km pace|3.33

    Happy with this as i felt pretty good and comfortable doing it like i could have gone on further but didnt wanna over do it. Coincidently hit my HM target pace here so it was interesting to run at though having to do another 10.1 on top of that at that pace i begin to realise the mammoth task ahead of me the only thing i am drawing comfort from is the fact the i have just under four months till my first attempt at this and another three until the main crack at it so i reckon it is achievable if i keep up training and keep it consistent that will be the key as i slipped up just a little after christmas last year between one thing and another


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    #451
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    OK i been really lazy with this basically after i updated it last there was 5 days off due to lots of travel, commitments and unfortunately a bit of drink but since then i have really got my a^%e in gear so here goes

    Date|Session|Time|Average pace|Target pace
    Mon 23rd |Rest|||
    Tues 24th |Rest||||
    Wed 25th |8.07 miles easy|1.01.50|7.40 mile pace|
    Thurs 26th |8.06 miles easy|58.37|7.16 mile pace|
    Fri 27th|7.70 miles easy|55.50|7.15 mile pace|
    Sat 28th|REST|||
    Sunday 29th |15.17 miles easy|1.49.35|7.34 mile pace|

    This week so far

    Date|Session|Time|Average pace|Target pace
    Mon 30th |9.58 miles easy|1.12.55|7.37 mile pace|
    Tues 31st |2.6 miles w/u 16*400m 2.6 miles c/d|2 min cycles|||
    Wed 1st Sept |8.92 miles easy|1.06.28|7.27 mile pace|
    Thurs 2nd |2.6 miles w/u 1 x 10min HMP, 2x7min HMP 2.6 mile c/d |||


    Sessions:
    400m splits:76, 77, 77, 77, 78, 77, 78, 77, 78, 76, 75, 76, 75, 75, 76, 74

    Felt good on these took the first half conservative as first shorter session in a while but after half way decided to drop the pace a little. Made it easier having a group for this session including a few boardsies

    HMP session
    10 min:5.30 pace
    3 min recovery
    7 min: 5.28 pace
    3 min recovery
    7 min: 5.23 pace

    All in all its been a good week and i seem to have got a bit of consistency back which is something that i have lacked over the last few weeks since i have come back off my break. Also delighted to see my HMP seems to be dropping which is a good sign if i can maintain this pace through the training and increase the times its maintained for i will be well on target for my sub 75 Half Marathon


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