On the plan:
Tuesday: 7M 1M jog then 8x800m at 10K speed 200m in 90 sec jog recoveries then 1M jog
Wednesday: 7M steady @9:30min/mil
Thursday: 5M – 1M jog then 3 M at marathon pace approx 27minutes then 1M jog (47 minutes)
Saturday: 3M easy approx 30 minutes
Sunday: 20M easy @10min/mil approx 3hours 20 minutes (10min/mil)
What I actually did:
Monday: cycled to work and back. Efforts session in a massive thunderstorm which saw thunder, lightning, rain, hail, wind and sunshine!
Tuesday: cycled to work and back
Wednesday: cycled to work and back. 7.22M at 9:21min/mil pace on average
Thursday: cycled to work and back. 4.91M @8:56min/mil on average (approx 44mins) – sweatshop run
Friday: rest – even drove to work!
Saturday: 20.15M @ 9:37min/mil pace on average. Fuel was aptonia salted caramel gel at 5miles, Vanilla Bean Gu at 10 miles, half a salted caramel at about 15miles and a couple of dextrose energy tablets.
Sunday: Mr Charming’s first LSR 4:58M @9:49min/mil