Mon – 6.4 miles easy (7:33m/m)
Tue – 12.1 miles including some faster sections while pacing club mates during a session
Wed – 4 miles very slow (8m/m) AM / 7.45 miles easy (7:06m/m) PM
Thu – 13.64 miles including 10 x 400m hills
Fri – REST
Sat – 8.84 miles including 4 miles progressive between 5:50m/m and 5:20m/m
Sun – 17.72 hilly run over the Purbecks (7:11m/m)
Total mileage – 70.15 (7:15m/m average)
Considering I only managed 30 miles last week I guess a jump to 70 would be classified as quite an aggressive comeback but the majority of the mileage was done at a nice easy pace and the glute has felt better as the week progressed.
My most efficient run of the week was Thursdays tempo effort clocking in at 956bpm which is a nice improvement over last weeks 1048bpm. Resting HR this morning while on the ferry waiting to start my Purbeck run was 41 which is also a slight improvement over last week. The only “non mover” was my weight which is stuck at 11st 12, whoops -better put a bit more effort into that one next week!
Todays 17.72 miles was the longest run I have done since November and the legs were fully aware of that fact. Made an effort to hit the last mile at marathon pace HR and that clocked in at 5:49m/m so only around 30s off target, could be worse I guess
…………..two more weeks of general fitness building before the proper stuff starts.