13-10-2014, 09:55 PM
Mon 6th Rode to track after work for 30min run slowly built up till I was pushing it down the home straight physically feeling much better Average Pace 3:52
Duration 33:09, Distance 8.58km
Tue 7th Easy run along Canal
38:57, 8.94km
Wed 8th Rode to track after work warm-up then 8x400m 4x200m
77, 77, 76, 76, 78, 78, 76, 78 then 39, 36, 36, 35
39:11, 9.34km
Thu 9th No Run
Fri 10th Rode to track 20minute easy run then 6x1minutes with 1minute easy run between followed by easy run. Evening flight to UK
40:41, 10.05km
Sat 11th No Run.
Sun 12th Tiptree 10 Mile Road Race incl Essex Championship Finished 19th, 3rd M50 (surprised no M55 Category for a Championship Race) and Bronze Medal
Time: 59:01 missed out on going to the top of the UK leader board by 7 seconds.. Felt far better than I have in the previous two races.
Mon 13th No Run, Flight back
Tue 14th After work easy run along Canal, slight soreness.
44:42, 10.51km
10k this coming Sunday Ed how should I take this week? Know I haven't run since race but feel ok
Duration 33:09, Distance 8.58km
Tue 7th Easy run along Canal
38:57, 8.94km
Wed 8th Rode to track after work warm-up then 8x400m 4x200m
77, 77, 76, 76, 78, 78, 76, 78 then 39, 36, 36, 35
39:11, 9.34km
Thu 9th No Run
Fri 10th Rode to track 20minute easy run then 6x1minutes with 1minute easy run between followed by easy run. Evening flight to UK
40:41, 10.05km
Sat 11th No Run.
Sun 12th Tiptree 10 Mile Road Race incl Essex Championship Finished 19th, 3rd M50 (surprised no M55 Category for a Championship Race) and Bronze Medal
Time: 59:01 missed out on going to the top of the UK leader board by 7 seconds.. Felt far better than I have in the previous two races.
Mon 13th No Run, Flight back
Tue 14th After work easy run along Canal, slight soreness.
44:42, 10.51km
10k this coming Sunday Ed how should I take this week? Know I haven't run since race but feel ok