Category Archives: running

Monday 15th – 21st April – recovery and marathon

Monday Tried a easy 30′ r18 70% to test leg 6719m (2:13.9) r18 Steady session, felt ok. Tuesday Some higher rate work. Started off steady to test leg and built up Warm up 23:00.0 5328m (2:11.8) 6×1:00 [1:00r] 279m (1:47.5) … Continue reading

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Monday 8th- Sunday 14th April – injured:-(

Monday 8th April 60 min r18 70% 13,497m (2:014.2) r18 10′ 2243m (2:13.7) r18 20′ 2244m (2:13.6) r18 30′ 2240m (2:13.9) r18 40′ 2231m (2:14.4) r18 50′ 2226m (2:14.7) r18 60′ 2222m (2:15.0) r18 Felt really good during this session. … Continue reading

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Saturday 6th April – Long run

Last long run before London Marathon in 2 weeks time. Was hoping to have managed a 20 mile run before the event but the most I did was 16 miles  – last long run my knee started hurting at 13-14 … Continue reading

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Wednesday 3rd April – Erg (4×25′) and run (2×20′)

4 x 25′ with 1:30 rest with heart rate cap of 70% 25:00 5652m (2:12.6) r18 25:00 5558m (2:14.9) r18 25:00 5525m (2:15.7) r18 25:00 5503m (2:16.2) r18 Seem to be getting a bit faster still keeping to the HR … Continue reading

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Tuesday 2nd April – Erg and run

Morning session was meant to be 4×25 at 70% with 2 min rest with 2 1 minute bursts at 2k pace in each piece. I was a little late starting so only had time for 3 25:00 5579m (2:14.4) 25:00 … Continue reading

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Monday 11th March – Erg and run

First session was a 60 minute. 1:00:00.0 14044m (2:08.1) r18 12:00 2808m (2:08.2) r18 24:00 2808m (2:08.2) r19 36:00 2810m (2:08.1) r18 48:00 2809m (2:08.1) r18 60:00 2809m (2:08.1) r18   Haven’t done anything at rate 18 for a few … Continue reading

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Saturday 9th March – Preston Parkrun

Visted Preston Park run. Three lap course with a good hill in it! Official time 23:16

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