On the plan
Tuesday: 6M – 1M jog, then 12x200m at mile/5K pace (approx 50-55 secs) with 200m in 90 secs jog recoveries, then 1M jog)
Wednesday: 6M easy (10min/mil)
Thursday: 6M – 1M jog then 4M at marathon pace (approx 36 mins), then 1M jog
Saturday: 4M hills or hilly circuit
Sunday: 16M steady approx 9:30min/mile for 2hrs 22 mins
What I actually did
Monday: cycled to work and back on the new spangly hybrid bike (10miles)
Tuesday: Cycled to work and back
6M – 1M jog, then 12x200m at mile/5K pace (approx 50-55 secs) with 200m in 90 secs jog recoveries, then 1M jog) Got so carried away (and forgot to count) that I missed most of the last recovery and ran the last effort for double the time.
Wednesday: Cycled to work and back
6.17M @10:04 average/9:34 average moving pace – forgot to put autopause on for road crossings
Thursday: 1M warm up at approx 9-9:30min/mil, 4M at 8:46-8:58min/mil then 1M cool down at 9:30-10:30 min/mil. This felt really hard all of the way round. Really humid and my legs weren’t playing ball.
Friday: Cycled to work and back. Swam 40 lengths. Took about 20 lengths to get into the groove, felt very low on energy.
Saturday: 151st parkrun 26:11
Sunday: 16.1M in 2:35 ish – 9:36min/mil on average. Plan says 16M in 2h22 but that’s not a 9:30min/mil pace – 2h32 is.