12-09-2014, 07:45 PM
Hi Ed
Day 3 2km session didn't go to plan as such.
For the first time I ran 5, but had no chance of picking up the pace on the final one.. I was slowing I wouldn't have completed the session if it hadn't been for your words regarding finish the session even though your slowing..which I definitely was.
Times came in at 7:07, 7:09, 7:15, 7:20 and 7:29 ..like I said faded badly, probably been better to set off at a slower pace and had more for the finish.
But pleased I managed to complete the session for the first time.
Day 4 Rest Day.
Day 5 Longest run. Took it very easy and with up and coming Half in mind wanted it to be comfortable 90+minute, ran for 1:55:00 24.7km easy and relaxed.
Day 6 31 minutes easy run.
Day 7 10.55 km easy (bit sore)
Day 8 6x1km Very disappointed to only do 4, 3:28, 3:28, 3:32, 3:33 couldn't complete 5th so ended up doing 6x400m 86, 86, 80, 88, 78, 78. not what I was looking for : (
Day 9 enforced Rest
Day 10 am Easy jog into work 6.56km. pm Easy run home 15.4km
Day 11 Easy 31 minutes run
Day 12 jog 5km to track. 5km Paced Run 17:59. then gentle 4km jog home
Day 13 55 minutes easy (12.45km)
Day 14 30 minutes jog into work 6.25km
Day 15 rode to track to do session but felt heavy legged while trying to warm-up after 5.25km rode home
Day 16 rode to track warm-up then 10x400m 80, 77, 77, 77, 76, 78, 78, 79, 80, 77 warm down total 10.82km
Day 17 very easy 41 minutes (9.1km)
Day 18 eve of Race rest day
Day 3 2km session didn't go to plan as such.
For the first time I ran 5, but had no chance of picking up the pace on the final one.. I was slowing I wouldn't have completed the session if it hadn't been for your words regarding finish the session even though your slowing..which I definitely was.
Times came in at 7:07, 7:09, 7:15, 7:20 and 7:29 ..like I said faded badly, probably been better to set off at a slower pace and had more for the finish.
But pleased I managed to complete the session for the first time.
Day 4 Rest Day.
Day 5 Longest run. Took it very easy and with up and coming Half in mind wanted it to be comfortable 90+minute, ran for 1:55:00 24.7km easy and relaxed.
Day 6 31 minutes easy run.
Day 7 10.55 km easy (bit sore)
Day 8 6x1km Very disappointed to only do 4, 3:28, 3:28, 3:32, 3:33 couldn't complete 5th so ended up doing 6x400m 86, 86, 80, 88, 78, 78. not what I was looking for : (
Day 9 enforced Rest
Day 10 am Easy jog into work 6.56km. pm Easy run home 15.4km
Day 11 Easy 31 minutes run
Day 12 jog 5km to track. 5km Paced Run 17:59. then gentle 4km jog home
Day 13 55 minutes easy (12.45km)
Day 14 30 minutes jog into work 6.25km
Day 15 rode to track to do session but felt heavy legged while trying to warm-up after 5.25km rode home
Day 16 rode to track warm-up then 10x400m 80, 77, 77, 77, 76, 78, 78, 79, 80, 77 warm down total 10.82km
Day 17 very easy 41 minutes (9.1km)
Day 18 eve of Race rest day