After last weekends slightly disappointing 3:40 I’ve been trying to get back to training.
Monday – 3 miles recovery run. Prior to having a dog I’d do these at about 9-10 pace. Now they’re a bit more broken as I get dragged along and forced to stop at interesting trees.
Tuesday – 25 mins of hill reps. Not the best recovery session. Goal was to keep as close to Richard as possible. He nearly lapped me.
Wednesday 5am 9mile loop – goal is sub 8, on a good day nearer 7:30. This week – 8:30 average.
Thursday – 8x5min with 3min recovery. Goal was to keep up with Richard again. Finally legs are coming back. And averaged under 7 for the intervals except a couple uphill, he lost me on the last one.
Friday – rest
Saturday – 9 mile flat loop aiming for sub 8 average, managed 7.55 and was aiming to stop at 43 miles for the week.