Weekly Summary – 01/07/2012

Mon – 11 miles (7:04m/m)
Tue – 10.18 miles including club interval session 2 x (10 x60s)
Wed – 11.1 miles (7:03m/m)
Thu – 7.42 miles including club track session (3 x 1k / 4 x200m)
Fri – 6 miles (6:51m/m)
Sat – 3.1 miles including BAL 3000m (5th A – 8:50)
Sun – AM 17.35 miles (6:36m/m) over the Purbecks PM 6 miles (7:02m/m)

Total mileage – 72.14 miles (6:49m/m)

So another low mileage week but pleased with my progress. (it’s all relative!)

Two short interval sessions in the week with 2 sets of 10 x60s intervals on the prom on Tuesday and then a small session on the track ahead of the 3000m race Saturday.
Starting to find some pace on the shorter intervals and on Thursday I shocked myself with a 1:39 600m at the start of the session. Got a bit slower from then on but still good to see (see links above for details of the sessions)

Not the best conditions for my first ever 3000m on Saturday with lots of wind and rain at the Bristol track so I was happy to hit my target pace of 71s laps and come in with 8:50. A bit disappointed that even though I maintained a good pace throughout (first lap slowest with a 72) I still lost 2 A stream places in the final lap due to my lack of finishing speed
The 71s lap pace is what I want to hit for my 5000m in August so all I need to do now is work on the speed endurance so I last another 5 laps …..simples.

This mornings Purbeck run was also a good showing that I am starting to get some fitness back as I was able to pick up the pace nicely at the end of my 17 mile run with a finishing mile of 5:14.See below for details

Race plan for the next couple of weeks is to just do a parkrun next Saturday and then the Swanage Half the following Sunday. ( Never done it but led to believe it’s a bit hilly)