This week was a bit off plan. Started with an extra Monday morning run to ‘make up’ for the loss of last weeks long run on Sunday. I also ended it with a 5th run of the week doing 3hrs ish and a 30Km trail run. Not exactly what the plan ordered but I wanted to give things a bit of a push!!
Monday
This was the extra run for missing the long one. easy run around the local streets. No targets on pace but about 1hr duration
Time: 0hr 47:15
Distance: 10.3Km
Calories: 863
Achievements:
1mile PB – 6:40
1Km PB – 4:06
Tuesday
Progression run. 20 min cycles of increasing speed targeting half marathon speed at the end. Had to end a little early as time was tight. Felt ok to complete final 6/7 minutes if I had the time left.
That was hard work though. Harder than expected!!
Time: 0hr 47:15
Distance: 10.3Km
Calories: 863
Achievements:
1mile PB – 6:40
1Km PB – 4:06
Wednesday
Easy run no target pace or distance.
Time: 0hr 45:05
Distance: 9.7Km
Calories: 622
Achievements:
Nothing new !
Thursday
That was hard. 4 days back to back of hard running meant I ran out of steam in the final pace section but pleased with the effort and pace I got. Two rest days now 👍
Repeat 1 mile at speed with half mile rests.
Time: 0hr 55:45
Distance: 12.3Km
Calories: 777
Achievements:
Nothing new !
Friday
Rest day 🙂
Saturday
Rest day 🙂 🙂
Sunday
Long trail run. 8Km road run to the Ridgeway National Trail then 22Km to finish. 30Km target within 3Hr is my target.
Time: 2hr 42:13
Distance: 30.0Km
Calories: 2002
Achievements:
Longest run ever 🙂
WEEKLY SUMMARY:
Runs: 5
Distance: 72.6Km
Time: 6Hr 23
Calories: 5125
Ridgeway Runner 