Week Review - 30th Jan 2012

Monday

Rest Day

Tuesday

Time: 5.30pm

Pace/Type: Easy

Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: LS top under wind jacket. Shorts.
Distance: 4.56 miles
Time: 53:12
Comments: This was a reminder that some runs are not always that enjoyable.

Wednesday

Time: 6pm
Weather: Overcast. -2c.

Pace/Type: Tempo

Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: LS top under wind jacket. Tights. 
Distance: 6.64 miles
Time: 1:06:52
Comments: Was tough as expected but went well. I didn't look at the watch during the run, just upped my pace to what I thought was achievable over the time. The average was 9:30 m/m which was slower than I thought it was at the time. It was a reminder that for a sub 2hr HM, there is a lot of work to do.

Thursday

Rest Day

Friday

Swim

Saturday

Rest Day 

Sunday

Time: 9:00am

Weather: Cloudy. 1c.

Pace/Type: Long Slow Run
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: Wind Jacket, LS zip neck top, tights
Distance: 10.76 miles
Time: 2:04:41

Comments: Went well. Some niggles along the way, but was able to manage them. In the last 2-3 miles settled into a nice pace where my top half was straight and didn't move, my legs were relaxed and my feet flexed properly to relieve my shins. It seemed to bring in my core and quads much more which felt right. Eating 6-7 dates and drinking 200ml of water half way through seemed to work well.

Total Mileage: 21.96 miles

Week Review - 23rd Jan 2012

Monday

Rest Day

Tuesday

Time: 5.30pm

Pace/Type: Easy

Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SL top under wind jacket. Shorts.
Distance: 4.23 miles
Time: 46:11
Comments: Went well, starting to develop 2 gears and running styles. 1 is more a light and easy trail type style. The other is a faster road style. Some soreness to deal with afterwards.

Wednesday

Time: Midday
Weather: Overcast. 10c.

Pace/Type: Tempo

Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: SL top under wind jacket. Shorts. 
Distance: 4.69 miles
Time: 46:42
Comments: Recovered quicker than I expected from Tues soreness. Better run. The full 20 mins at race pace was tough but good. The two running styles coming on well.

Thursday

Rest Day

Friday

Time: 5pm
Weather: Rain. 5c.

Pace/Type: Speed

Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: Thin puma sl training top, nike wicking sl top, adidas wind jacket. Shorts.
Distance: 5.01 miles
Time: 48:05
Comments: Went well. Only running on an empty stomach is working well. There is more stored energy in the muscles that I think there is, if I've fuelled correctly in the days leading up to the run. Speed is coming on well.

Saturday

Rest Day 

Sunday

Time: 9:30am

Weather: Cloudy. 1c.

Pace/Type: Long Slow Run
Course: Home. Road.
Shoes: Invo-8 Road-X 255
Clothes: Wind Jacket, LS zip neck top, SL top, tights
Distance: 8.11 miles
Time: 1:28:24

Comments: Better than last week. Had a banana, some dates and a coffee about 40 mins before hand which worked well. Got hungry on the way back. Time to test out some gels maybe.

Total Mileage: 22.05 miles