M: 6M
9:07, 8:49. 8:59, 9:05, 8:46, 8:54
Eccentric Calves 2 x 10
890v1: 410M
T: 4M
9:09, 9:45, 9:08, 9:31
Eccentric Calves 2 x 10, Backups 100
890v2: 173M
W: 8M
9:29, 8:57, 8:35, 8:43, 8:37, 9:00 8:42, 8:31
Pure Connect: 73M
Th: 7M
AM: 3M 9:07, 8:33, 8:32
890v1:413M
PM: 4M 9:26, 9:09, 8:38, 8:40
890v2: 177M
F: 5M
9:08, 8:29, 8:27, 8:26, 8:35
Band Walks, Backups 100
890v2: 182M
S: OFF
Band Walks, Backups 100
Su: 11M
9:19, 8:35, 8:44, 8:39, 8:33, 8:34 (stopped to talk to a friend and take a gel), 8:35, 8:34, 8:31 (stopped to talk to another friend), 8:31, 8:38
MR10 (W): 75M
Backups 100, Situps 100, Pushups 2 x 10, Dips 2 x 10
Week: 41M
Another week of solid paced running. You may also want to throw in a few accelerations during the week to stay in touch with your speed.
ReplyDeleteI think your next goal should be a 5K in the teens. Maybe a few goal races around mid to late February. What do you think?
That sounds good. There's one on 02/16 that's close to me.
ReplyDeleteSince I have access to a gym now do you have any weight routines you think I could add to my training?