Training Log Archive: AORR

20' easy + richmond park 10k + 20' easy

10km time was 38:30. Came first in the race, however sure you will agree that time is more important at this stage.
To get the excuses in now; undulated route, ran the whole race on my own and my legs did feel heavy.

Most important was points were
1) legs still felt heavy, maybe try the next race and see how they feel with prior day off.
2) During the race, producing lots of clear flem. A product of the cold I had two weeks ago, however it is more from the head than lungs, any solution?
3) During any of the pavement sections, I was immediately more comfortable on the grassy verg, calfs taking less impact.

On the whole a consistent effort, so despite the time, good to be racing.

45' easy + 6* hills reps

Legs feeling heavy this morning, the hill reps pace and form was good. Ahead of tomorrows Richmond 10k, I thought it sensible not to push the distance today.

60' easy + strides, morning after the fartlek session this was a hard 'easy' run

30' easy with technical, feeling better during this run, and the technical certainly helped loosen everything up.

20' easy/ 20*(1' @ 10km pace + 1' float) / 20' easy

This felt like a really hard session, and failed on a number of occasions to keep the 'float' minute just that. However the whole session done and the 20' easy at the end felt hard

60' moderate with speed variations
20' @ 7:00m/m
20' @ 6:30m/m
20'@ 6:00m/m

Session completed. However the last 20' @ 6:00 m/m should have been manageable, however felt like I was using too much effort to get into the zone.

70' easy + 6* strideouts

the run felt a little flat, however the strideouts were controlled and form maintained.

90' @ moderate pace

Did this on a trail, the legs felt really good and the pace felt very manageable. The session was 15mins shorter than stated on the training plan only due to other commitments.