Monday: AM 35
easy PM 95 steady (same route as last Tuesday) (130)
Tuesday: AM 35
easy PM 46 steady home (80)
Wednesday: 30
easy at lunch (30)
Thursday: 90 including 3 middle laps at tempo (9:15, 8:45, 8:35 - 8:52 average (5:54mm) - moved well and got up on my toes well for the last two laps.
Friday: Achilles / ankles very sore following tempo.
Thursday: 90 including 3 middle laps at tempo (9:15, 8:45, 8:35 - 8:52 average (5:54mm) - moved well and got up on my toes well for the last two laps.
Friday: Achilles / ankles very sore following tempo.
Saturday: 130 minutes easy around Richmond Park.
Sunday: 83 minutes easy
Sunday: 83 minutes easy
Total: 543 minutes / ~70 miles
Summary: Really good weeks training. Moving much better all week and general pace was considerably quicker. Thursday's tempo was a good effort - it is reminding me how much faster I can go when I'm able to get up on my toes and how bad my ankles / achilles can be the next day - Friday I would definitely have struggled to get a run in.
Definite work to be done on strengthening them up so I can run with "good" form for an entire run at pace. If I do that I think I'll be able to run significantly quicker as right now I'm feeling I can run at 6+mm pretty long but getting much under 6 is definitely a struggle.
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