Wednesday 20 March – Rest day.

Thursday – Functional movement class with circuits followed by 2.35 mile warm up, 5 miles of steady state (6:48 min miles AvHR 151) and 1.36 mile warm down.  The first 2 miles of the session were quite tough but then I found my stride and finished well.

1) – 1m – 6:56(6:56/m) – 145bpm avge – 154bpm max – 105cal
2) – 1m – 7:13(7:13/m) – 150bpm avge – 159bpm max – 110cal
3) – 1m – 6:49(6:49/m) – 150bpm avge – 157bpm max – 103cal
4) – 1m – 6:32(6:32/m) – 156bpm avge – 160bpm max – 103cal
5) – 1m – 6:32(6:32/m) – 157bpm avge – 160bpm max – 103cal

Friday – 4.2 mile recovery run in the snow:

1) – 1m – 7:29(7:29/m) – 150bpm avge – 174bpm max – 55cal
2) – 1m – 7:40(7:40/m) – 141bpm avge – 161bpm max – 97cal
3) – 1m – 7:10(7:10/m) – 138bpm avge – 146bpm max – 97cal
4) – 1m – 7:28(7:28/m) – 136bpm avge – 143bpm max – 94cal
5) – 0.2m – 1:29(7:26/m) – 144bpm avge – 150bpm max – 21cal

Saturday woke up to about 10cm of snow so I decided to postpone my long run.  I did 30 minutes on my elliptical cross trainer followed my 15 minutes the rowing machine.  I then did 6 miles on the town fields in the soft snow.  I felt this was a good all round session of about an hour and a half.

1) – 1m – 7:36(7:36/m) – 129bpm avge – 144bpm max – 93cal
2) – 1m – 7:54(7:54/m) – 141bpm avge – 153bpm max – 107cal
3) – 1m – 8:10(8:10/m) – 139bpm avge – 147bpm max – 111cal
4) – 1m – 7:59(7:59/m) – 144bpm avge – 150bpm max – 116cal
5) – 1m – 8:15(8:15/m) – 140bpm avge – 148bpm max – 109cal
6) – 1m – 7:58(7:58/m) – 142bpm avge – 149bpm max – 106cal