Tuesday 4 August 2015

Start again

After Striders Lane Cove 39:46 on Saturday thought i better get my arse into gear again. I've been running a lot but minimal quality, i knew i was unfit but this was a rude shock. I've given myself one month to improve 3mins, so here i go again...

Monday
PM
60min@4:40s + 4x100m Strides

Tuesday
AM
12km easy with Run Crew
PM
600m (5min rest) 10x400 (2:20 cycle)
600-95.8 pacing Davina, through in 63, felt easy
10x400-74ish average, started slow, but last 5 all sub 74

Wednesday
AM
7.2km@5:18
PM
16km@4:57
+4x100m strides

Thursday
AM
7.3km Coaching
PM
4x1950m (1:45) 4x315m (300 walk)
6:47, 6:45, 6:44, 6:47, 62, 59, 58, 57

Friday
Rest

Saturday
AM
2 lap tempo white fence 28:15-3:56
6x150m hills (jog) 4x150m hills (walk)
PM
6km@4:29s