Sunday, November 01, 2009

Week Commencing Monday 26th October 2009

This is intended to be my substantially lower mileage week with a decent tempo run on Tuesday, and then 3 very easy days before racing a 5k XC leg on Saturday and a HM on Sunday for my second serious one.

40 minutes easy

Hard tempo- 36:36- course record at Striders averaging 5:30 per mile over an extremely hilly course. Took 1:32 off my own record on the course we run most weeks of the year.

80 minutes at 8 minute miling

Rest day

Friday: 45 easy

15 warm up, 16:39 5k XC leg - reckon that it's worth around a minute if done on a track from others times, 5 warm down

very short warm up, Stevenage half marathon in awful conditions and a tougher course than I remembered, ran 73:50 - not sure how much it's worth but probably a bit. Finished 4th behind James Lawler, Martelleti and Chris Smith. Generally very pleased- especially with champs qualifier.

Total running volume: 310 minutes ~40 miles

Aim was about 340 so losing a decent warm up and down for Stevenage was pleased.

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Bryn Running

Training diary and musings on running in general.