On the plan:
Tuesday: 5M of 1M jog then1M jog then 3x2000m at 10K pace (approx 10mins) with 400m in 3mins jog recoveries then 1M jog
Wednesday: 7M easy approx 10:00min/mile for 80 mins
Thursday: 5M with middle 3M at marathon pace (sub 9min mile – rest 10min mile approx 47 mins)
Saturday: 3M (approx 30 mins) with strides
Sunday: Grant and Scott Wycombe half marathon
What I actually did:
Wednesday: 7.43M @ 9:36min/mil. Felt fine. Tried to go slower but wasn’t out of breath or struggling at all at that pace so stuck with it.
Thursday: first 7k @ 8:54-9:57 min/mil, last 4ish k @ 08:46-08:58 min/mil in 61 minutes. Humid and was a longer run than planned (nearly 7M) so decided to go easy for the first few miles and see how I felt for the last bit. Felt pretty good!
Friday: Swam 50ish lengths. Forgot how many I’d counted so think I overcompensated by a length or two.
Saturday: parkrun at 27:40. Tried to go slower but my competitiveness kicked in
Sunday: Grant and Stone half marathon 1:57. More on that later.