Loch Ness Week Five

Standard

On the plan:

Monday: 3M easy
Tuesday: 5M of 1M jog 1M jog then 8x400m at mile/5K speed (approx 1:45 with 200m in 90 second jog recoveries then 1M jog
Wednesday: 6M easy @10min/mil pace
Thursday: 6M 1M jog then 4M at half marathon pace (approx 33mins) then 1M jog
Friday: Rest
Saturday: 35mins fartlek (approx 4 miles)
Sunday: 14M easy 10min/mil  for two hours

What I actually did:

Monday: Cycled to and from work
Tuesday: 5M of 1M jog 1M jog then 8x400m at mile/5K speed (approx 1:45 with 200m in 90 second jog recoveries then 1M jog – intervals were closer to 7:20/7:30 min/mil. Had to walk in a couple of the recoveries

2014-07-14_09-27-59
Wednesday:Cycled to work and back.  6M easy at 9:38 min/mil ave pace
Thursday:  Cycled to work and back. Short on time so 3.25M run with 3k at sub 9min/mil 8:56/8:04/8:21
Friday: Swam 45 lengths
Saturday: parkrun #149 at 26:00 dead on, progression run. Ran there and back for a total of 6.14M. Cycled to Roller Derby (to watch) and back, around 4M altogether
Sunday: 14.23M at average pace of 9:30min/mil

 

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