London Training Week 6 - Miles of Trials

Finally back to triple digits in mileage! That feels good and whilst the total is exactly 100 this wasn't forced as the long run happened to be the perfect distance to Cheshunt station on the way back to my parents to watch the Superbowl.

This week was good to get back into a routine. You can't overvalue the use of a routine when trying to train hard. Running into work each day this week (some longer) creates the foundation of a really good training week - especially when you're also running home.

Also pleasing is that the pace has naturally picked up this week - no noticeable increase in effort from me - I'm just finding on random runs that the pace is a bit faster and I'm moving better.

Whilst the week was a bit pedestrian (and I felt pretty rubbish on Thursday so no session) I did regularly include strides, including some longer (40 second) strides and generally felt like things were getting better.

The weekend however was probably one of my best training weekends in donkeys' years. A 10 mile steady run at high 7mm on Saturday got me nicely warmed up prior to running 6 x 870m reps on the road. I didn't focus on running these as fast as possible and instead just relaxed into the effort and felt pretty strong despite the miles. This meant I clocked a big 15 miles for Saturday. Following this up with a "standard" long run which I almost never do of 20 miles at mid-low 7mm on Sunday was very satisfying. Unfortunately having left it until late meant the weather was horrible and wet.

To increase my miles and reduce the pace is a good combination but this week may need to be easier on pace as I look to keep up the mileage.

Weight continues to drop and I've started to see the impact. Ideally I want to work towards a racing weight of 10 stone and 7 pounds but that's still a long way away so I'll evaluate as I go.

Training Table Week 6

Week Commencing	Mileage	Time Running	Average Pace	Key Sessions	Longest Run	Most Efficient Run	Sunday Weight
28th December 2015	55.4	6h 22m	6:54mm	Ely NYD -10k Newport XC	9.1 miles	952 BPM	11 st 13.25 lbs
4th January 2016	54.4	6h 57m	7:40mm	Tempo - 4.5 miles Long Run	15 miles / 7:21mm	995 BPM	11 st 13 lbs
11th January 2016	63.2	8h 20m (+2h XT )	7:57mm	Track (4) Tempo (3)  Mitcham XC (5)	16 miles / 9:12mm	N/A	11 st 10.25 lbs
18th January 2016	61.8	9h 30m (+ 6h XT )	9:13mm	None	9.7 miles / 8:36mm	N/A	11 st 8.5 lbs
25th January 2016	79.8	11h 40m (+4h 45m XT )	8:46mm	Intervals	10.8 miles / 7:57mm	N/A	11 st .7.5 lbs
1st February 2016	100.0	13h 30m	8:06mm	Intervals Long Run	20.3 miles / 7:19mm	N/A	11 st .5.5 lbs