Sorry- none of the usual witty banter in log this week- report on Sunday League XC should be up once results are out!
Monday
PM 58:36 @ 6:28 per mile (might be slightly out as dodgy last few ks but definitely in 6:3x range) inc. ~8 strides mid-run.
Tuesday
AM 38:26 recovery at 8:10 per mile
PM 15 w.u inc. strides, 4 x (1600 @ 77/lap, 90, 400@~70, 90) 5:04,08,08,08 for miles feeling v. easy, 68,66,65,64 for 400s feeling easy as well. 15 w.d. (65)
Wednesday
AM 39:47 recovery at 7:47 per mile
PM 57:19 easy at 8:01 per mile with BSRC
Thursday
AM 41:36 recovery at 9:19 per mile
PM 18 w.u. 17 w.d. 10 x k off 200 jog @ 3:20- hit 3:20 +or- 1 second- last one in 2:55 as a blow-out- felt easy 3:20 pace was extremely relaxed (44 minutes running)
Friday
PM 100:12 at 7:09 per mile (14 miles) inc. 6 x Canova Hill Sprints
Saturday
Rest
Sunday
10 w.u. 15 w.d. Sunday League doing it at tempo. Somehow came 1st- 27:55 staying at tempo effort whole way.
Total Running Volume
535 minutes
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