Sunday Sep 23 |
 | Note | |
| (rest day) |
| Travelling all day. |
Saturday Sep 22 |
| Running tempo 1:10:00  14 km (5:00 / km) | |
| shoes: Asics Gel Torana |
| 10 minutes warm up, and then 5 mins tempo with 5 mins normal running in between for 55 minutes. Then 5 minutes warm down. Run from home along the tracks and roads, pretty flat. |
Friday Sep 21 |
| Note | |
| (rest day) |
| Work all day and then travelling up to the North East in the evening. |
Thursday Sep 20 |
| Running intervals 30:00 [5]6 km (5:00 / km) | |
| shoes: Road shoes |
| Hallamshire session in Hillsbrough Park. 4 * 4 min lap with about 80 secs recovery, and then a 1.30 sec effort and a 2.30 effort. That was tough as the rest was less than usual for a Thursday. Legs feeling it at the end. |
| Running warm up/down 40:00 [2]8 km (5:00 / km) | |
| shoes: Road shoes |
| To club, warm up / down and back home again. |
Wednesday Sep 19 |
| Running (Technique drills) 50:00  9 km (5:33 / km) | |
| shoes: Road shoes |
| Same as last week. |
| |
| C • Drills 2 |
| Running 48:00 [2]9 km (5:20 / km) | |
| shoes: Road shoes |
| Road run to ease legs off after lunch session. Broomhill, Hangingwater, Parks, Eccy Road, Uni. |
Tuesday Sep 18 |
| Running intervals 23:00 [5]5.7 km (4:02 / km) | |
| shoes: Lightweight trainers |
| Track. Ian was back this week so no slacking, and the long intervals were back.
3 * 1500m and 1 * 1200m off every 6 mins 20 secs. 4.47, 4.49. 4.51, 3.52. This is where it all starts again... |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, plus laps to warm up and warm down. Will run home next time. |
Monday Sep 17 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel Torana |
| Just a little potter round Rivelin. It's cold today. |