This week was a recovery week to allow my body to recover from 3 weeks of hard training:
Monday was a rest day.
Tuesday I ran with the Doncaster Pacers group, we went to Sandall Beat and back, nice and steady:
Wednesday I decided to do a steady state run, just 4 miles @ 6:56 min miles but the purpose of this run was to keep myself ticking over:
1) 1m – 6:48(6:48/m) 139/150bpm 92cal
2) 1m – 6:43(6:43/m) 147/152bpm 100cal
3) 1m – 7:05(7:05/m) 143/151bpm 97cal
4) 1m – 7:04(7:04/m) 144/149bpm 99cal
Thursday I did my first track session of the year and we introduced the Doncaster Pacers to the track! We don’t plan to use this much but its a very handy resource to have when when weather is bad which it was! We did 200m interval training in teams of 3 as a relay, frist for 15 minutes, then a 5 minute walk recovery and then 10 minutes. We also did some drills and we got some great feedback from Paul Brown on our running technique.
Friday was a rest day.
Saturday I decided to run the Doncaster Parkrun hard. It rained a lot in the night and the course was a little boggy in areas but I did not even get my feet wet. I ran a Parkrun PB finishing second and I was pleased with the run.
1) 1m – 5:50(5:50/m) 117cal
2) 1m – 6:16(6:16/m) 117cal
3) 1m – 6:17(6:17/m) 116cal
4) 0.05m – 18(5:51/m) 6cal
On Sunday I was invited to Join Richard Chandler and James Smith on a long run which went great. My heart rate was in my steady state zone and we averaged 7:22 minute miles. James never got out of his recovery zone so he is in top form now:
1) 1m – 7:49(7:49/m) 127/140bpm 90cal
2) 1m – 7:29(7:29/m) 133/142bpm 97cal
3) 1m – 7:24(7:24/m) 139/147bpm 100cal
4) 1m – 7:24(7:24/m) 144/151bpm 104cal
5) 1m – 7:05(7:05/m) 147/151bpm 105cal
6) 1m – 7:21(7:21/m) 149/154bpm 111cal
7) 1m – 7:09(7:09/m) 151/155bpm 109cal
8) 1m – 7:16(7:16/m) 149/157bpm 106cal
9) 1m – 7:18(7:18/m) 149/153bpm 106cal
10) 1m – 7:26(7:26/m) 146/151bpm 87cal
11) 1m – 7:25(7:25/m) 143/151bpm 80cal
12) 1m – 7:29(7:29/m) 145/153bpm 85cal
13) 0.01m – 2(5:32/m) 147/147bpm