Training 1st – 7th September

1st September
Rest day

 

2nd September
13km/0m/60min
Speed session – 2k,2x(1600,1200,800,400). Pretty solid session and great to practice threshold pace.

 
3rd September
16km/800m/1:25hrs
Easy run on Mt Coot-tha enjoying the faster trails.

b1

 

4th September
13km/850m/1:30hrs
7×3 min steep hill reps. First decent hill session in a while felt pretty good.

 
5th September
Rest Day

 
6th September
26km/1000m/2hrs

Nerang 20km trail race (1:21) + easy cool down. Managed to pull out a win and a course record which was surprising given current form.

 
15km/500m/1:20hrs
Back up run in afternoon with Pram on Road hills. Very tough legs smashed.

What a day!!!

What a day!!!

 
7th September
30km/1000m/3hrs
Long run on trails, massive bonk and nearly crawled home on hands and knees.

 

Totals:
113km/4150/10.5hrs
On paper my best week since returning from Europe but still have a lot of work to do on the long run side of things and really need to get that up around 4hrs. Happy to pick up another win and lower the CR at the Nerang series which are a fast set of races given I wasn’t going flat out. Body is holding together but I can tell I have been training again.

 

As always my training program is put together  and tweaked by Andy from Mile 27 Training.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s