Last Week - 5m easy, 7m incl 5M race, 3M Easy, REST, 10.5 incl 8m Steady, REST, 13.1 LSR - TOTAL 38.6 miles
Coach has given me some new training zones based on my 5 mile race that look both brutal and yet quite exciting as follows:-
Easy 7:50 - 8:45, Steady 7:05 - 7:35, MP 6:50 - 6:55
HM 6:30 - 6:35, Tempo 6:25, 10k 6:15 - 6:20, 5k 6:05 - 6:10.
Plan is to race a parkrun on Saturday and go for sub 19:30 (current PB from end of March 19:54). Only problem is that about a third of the course is on grass which gets very muddy and it has been very wet this weekend so unless it dries out a lot this week 19:30 might be off the agenda.
Cheers, Skinny