Weekly Summary 24/02/13

Mon – AM 6 mile jog PM 13 miles (6:25m/m)
Tue – AM 6 mile jog PM 11.15 miles including club session (3 x 12min)
Wed – AM 6 mile jog PM 18 miles (6:51m/m)
Thu – AM 6 mile jog PM 10.81 miles including track session (2k/2k/1k + 4 x200m)
Fri – AM 6 mile jog PM 13.1 miles (6:24m/m)
Sat – 12.54 miles including Poole parkrun (1st – 15:01)
Sun – AM 22 miles over the Purbecks (6:53m/m) PM 4 miles jog

Total mileage – 134.66 miles (6:42m/m)

…………….and RELAX!! Glad that week is in the bank and I now have a full cut back week ahead of the Bath Half – recovery and adaptation required!

Apart from being generally shattered, really pleased again with the weeks training complementing last weeks big mileage. Despite the high volume I have managed to get in 3 good sessions.
Tuesday’s plan was to use the 3 x 12min prom interval session to dial in to my target Bath Half pace. Just about managed this with all 3 intervals either 5m/m or just under (top end target pace for Bath being 5m/m) so all went to plan. It did feel harder than I’m hoping it will next Sunday but hopefully I will be a bit fresher by then!
Thursday’s track session was 5k pace work in the form of 2k/2k/1k efforts with a 400m jog recovery between each. (The scheduled short session in the plan was binned as never made it to the Nationals) A windy night at Kings Park track so pleased with a solo effort of 5:57/5:55/2:54 (14:46 for the 5k)

Plan for the parkrun Saturday was to just react to how the legs were coping with the mid week sessions and mileage and go with what felt comfortable. Even with the cold and windy conditions, I felt quite strong and so pushed hard ending up with a parkrun PB of 15:01 ( not quite a 5k road PB but not far off!). Very even splits (see link above or below) so pleased with that considering the weeks efforts.

This mornings Purbeck run was a very relaxed affair. All thoughts are now focused on getting fresh for the Bath Half next week so there were no heroics in the 2nd half of todays long run compared to some of the previous “smash ups” 😉
I think I am right on the verge of being in half marathon PB shape (66:10) so obviously I’ll be giving it a go in 7 days. I will only be looking to run around 70 miles this coming week with a couple of very small sessions to hopefully give me the best chance.
I need some good conditions and a 100% “on it” day but can’t wait to give it a go……. watch this space.

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