Last week was a good strong week with another good long run in the bag to finish the week and give me another 100K plus week. However, my recent tooth extraction has been causing me trouble and last week I had to resort to a liquid diet which meant , I dropped a few pound and come Sunday I could tell I’d not eaten as I was running on empty but still managed to achieve the session, was just a tad harder then it should’ve been.
The week started as normal with a club run on Monday evening, Tuesday was a good track session 2 sets of 6 x 400m with 200m recoveries and 400m between sets. Another week where I was hitting my best times of the year, it’s nice to be peaking just at the right time for my upcoming races. Splits: 79.3, 77.1, 76.5, 77.4, 76.5, 76.7, 75.5, 76.0, 77.2, 76.3, 76.2, 75.3. Just using the next couple of weeks to wind the legs up with some quality runs. Wednesday was a solo long run and then Thursday I did 5K with Molly before doing a hard 4.3K effort on the clubs old winter handicap record and setting the unofficial course record in doing so. Friday was an early 5K due to me going to collect my motorbike.
The weekend Molly was still feeling under the weather so Saturday I did 6K solo and 10K with her., then got to finally go on my motorbike after waiting 4 months!
Then I finished week off with a 34K long run. 15K easy up the trail then turned it around and did 15K at marathon pace with 4K cool down with Molly. I felt strong but when I stopped to meet Molly body said it was done so the last 4 felt a real slog but as I said I put it down to lack of solid food.
I have this week similar to last week except only one speed session at the track due to work then next week is the start of the taper but I have some quality sessions planned on Tuesday and Thursday followed by a 5K race on the Saturday be good to see how I go.
Overview look of my training for the past 27 weeks:
Training Diary
| WK | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 27 | 10K – 58:51 | 2 x 6 x 400m | 14K – 71:16 | 10K – 47:16 | 5K – 27:00 | 16K – 86:00 | 34K – 2:40:50 | 101 |
| 26 | 10K – 61:15 | 5 x 200m / 5 x 800m | 14K – 74:12 | Fartlek – 71:24 | 5K – 27:01 | parkrun | 30K 2:34:56 | 96 |
| 25 | 8K – 52:53 | 10K – 55:57 | 14K – 75:31 | 10K -54:40 | 5K – 27:10 | 16K – 1:28:40 | 28K – 2:11:11 | 91 |
| 24 | 5K – 27:48 | 8K – 42:51 | 8K – 43:23 | 3 x 3mins, 2mins x 1 min | 5K – 26:26 | 5K – 27:20 | Golden Ball 20 | 75 |
| 23 | 10K – 59:43 | 8K – 41:41 | 8K – 45:15 | 8K- 44:06 | 5K – 26:26 | Trail, Trains & Tunnels | 5K – 28:24 | 89 |
| 22 | 10K – 59:44 | 10K – 53:59 | Track – 10 x 500m | 10K – 56:29 | 5K – 28:46 | 4 x 8 mins – 72:02 | 40K – 3:30:49 | 102 |
| 21 | 10K – 62:02 | 10K – 56:27 | Track – 12 x 400m | 10K – 57:19 | 5K – 26:13 | 16K – 1:31:36 | 38K – 3:09:22 | 100 |
| 20 | 10K – 63:09 | 8K – 46:46 | Track – 3 x 800, 600, 400m | 8K – 45:54 | 5K – 29:46 | 5K – 27:05 | 30K – 2:26:05 | 78 |
| 19 | 10K – 58:45 | 10K – 56:58 | Track – 5 x 1000m | 10K – 56:51 | 5K – 28:38 | parkrun – 17:57 | 38K – 3:18:29 | 99 |
| 18 | 10K – 63:29 | 10K – 57:10 | Track – 6 x 800m | 10K – 56:14 | 5K – 28:10 | 14K – 76:49 | 36K – 2:51:55 | 96 |
| 17 | 10K- 64:38 | Track – 8 x 600m | 10K – 56:50 | 10K – 55:42 | DonFaster 5K – 17:33 | YVAA 3K – 10:21.34 | 34K – 3:05:46 | 96 |
| 16 | 10K – 55:26 | Track – 3 x 4 x 400m | 10K – 56:29 | 10K – 55:33 | 7K – 39:37 | 5K – 27:49 | 32K – 2:45:09 | 85 |
| 15 | 8K – 45:52 | 5K – 29:14 | 5K – 28:20 | 10K – 61:51 | 10K – 55:50 | 55:26 | 20K – 1:48:48 | 73 |
| 14 | 10K – 59:52 | 10K – 56:10 | Even Splits – 17:22 | 10K – 57:54 | 5K – 29:16 | 8K – 45:42 | 16K – 87:31 | 72 |
| 13 | 10K – 61:27 | 10K – 55:23 | Run Jump Throw | 10K – 59:32 | 10K – 54:46 | parkrun – 17:37 | 30K – 2:40:03 | 93K |
| 12 | 10K – 60:58 | 10K – 57:27 | Joe Moran Memorial | 10K – 58:02 | 10K – 55:43 | 10K – 55:59 | 28K – 2:30:16 | 92K |
| 11 | 10K – 60:46 | Track – 3 x 3 x 300m | 10K – 58:43 | 10K – 58:19 | 10K – 56:45 | Track – 3 x 3000m | 26K – 2:20:43 | 90K |
| 10 | 10K – 60:07 | Track – Accelerator | 8K – 43:42 | 8K – 45:25 | 8K – 46:33 | 5K – 28:29 | 5000m – 17:58 | 64K |
| 9 | 10K – 62:56 | Track – 5 x 1000m | 10K – 58:04 | 10K – 58:54 | 10K – 57:51 | Track – 4 x 2000m | 24K – 2:16:20 | 89K |
| 8 | 10K – 61:36 | Track – 6 x 800m | 10K – 56:16 | 10K – 57:55 | 10K – 55:48 | Track – 5 x 1600m | 22K – 1:59:00 | 86K |
| 7 | 10K – 64:39 | Track – 8 x 600m | 10K – 59:46 | 10K – 58:03 | 10K – 58:09 | Track – 5 x 1200m | 20K – 1:51:43 | 82K |
| 6 | 10K – 60:05 | Track – 12 x 400m | 10K – 58:11 | 10K – 57:04 | 10K – 57:25 | Track – 5 x 1000m | 18K – 99:24 | 78K |
| 5 | 10K – 60:53 | 10K – 57:41 | 10K – 58:27 | 10K – 58:10 | 10K – 58:31 | 10K – 54:40 | 16K – 85:51 | 76K |
| 4 | 10K – 60:41 | 10K – 58:12 | 10K – 57:07 | 10K – 56:44 | 10K – 58:25 | 10K – 55:17 | 14K – 80:33 | 74K |
| 3 | 8K – 45:46 | 8K – 45:25 | 8K – 45:19 | 8K – 46:24 | 8K – 45:44 | 8K – 43:18 | 12K- 69:30 | 60K |
| 2 | 5K – 28:27 | 5K – 28:03 | 5K – 28:45 | 5K – 28:05 | 5K – 28:03 | 5K – 28:11 | 10K – 56:23 | 40K |
| 1 | 3K – 18:02 | 3K – 17:18 | 3K – 17:16 | 3K – 17:13 | 3K – 17:03 | 3K – 17:11 | 8K – 46:23 | 26K |
