Cold weather training outside is generally not much fun, but still has to be done, there is a saying in running I was made aware of by Gaff that for every week off you take it will take a month to regain the level of fitness.( a thought to bear in mind if struggling to drag yourself out the door).
With that in mind on saturday I did a very slow 7 mile cross country run out on the waveney way with the dog and joe on his bike,a hangover did not did not help the lack of speed, but time on my feet is important at the moment.
Sunday was a rest day.
Monday was another Turbo session in the garage, 50 mins on that thing and another episode of Miami Vice watched, steady pace mostly but a few efforts at higher resistance just to get the heart rate up.
Tuesday I thought I'd better do a harder session so went to the gym to have a run on the treadmill, did a 6 mile run in 39.54 paced well with a negative split. started at a steady 7.10 mins/mile for the first 2 miles then 6.40 for the next two, mile five was progressively quicker up to 6 min miles which I Held until .4 of a mile to go when I went for the sprint finish. Off the run onto the bike for 15 mins hard, then straight back onto the treadmill for 1 mile as quick as possible with jelly legs. Cooled down with a quick swim.
Hopefully the Ice will thaw soon!!
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