Posted: 26/01/2015 at 14:45
Some excellent XC action going on over the weekend, particularly Jools and PP's efforts, solid efforts from CW and RS too!
If you weren't XCing then you you were probably long running (or a bit of both in a Joolska/CW-stylee), good work from CC2, Ticktock, Wardi, Padams, CL, Selbs and TR.
Great MP efforts from CC2, ON7 and ES (don't fret about the pace, getting the effort in is the most important thing!)
Jimbob - Your 20 across Dartmoor looks solid HR & pace wise, I'm assuming it had a fair amount of up n' down?
TT - Nice motor! Sounds like a good plan for the year btw.
Bains - Sorry to hear you're contiuing to have achilles issues, hope it clears up soon, like Padams said, you have a sensible sounding plan.
CC82 - Probably already been said on here, but which marathon and what plan or schedule length are you going for? Build up seems solid.
ThR - Your moors run must be worth another 5M on the flat. easy! Great effort
Dan A - Happy birthday, nicely celebrated with a 20/20 double (happy birthday's to CC2 and TT too!)
Had a decent week just gone, key sessions looked like this;
Tues - 13.4M (av 6:33/M) including 4x4'(2') av.5:39/M and 5x2'(1') av. 5:35/M
Thurs - 14.5M (av 6:39/M) including "HM Efforts" 1M(5:39/M) / 2M(5:47/M) / 2M(5:46/M) / 1M(5:46/M) all off 5-6' recovery
Sunday - 1hr Easy then 10x0.5M MP off 3' easy/1' steady (av 5:47/M/161bpm for 0.5Ms) Total 22.4M @ 6:54/M
With a good amount of (properly) easy running, that made 108M for the week, which felt fairly comfortable. The effort levels are still higher than HMP/MP for the interval paces I'm running, but there are signs of week on week improvement, so hopefully that will continue in the right direction.
This week revolves around a 7x4' club session on B'mouth prom on Tuesday, a 5M track tempo on Thursday and then a long run/race combo at the, distinctly not flat, Island of Wight Ryde 10 mile on Sunday (aiming for 20-22 in total)