The routine is starting to take shape for the winter, so far the weather is being kind. I have started running more often, so far so good ankles are holding up, a few longer gentle cross country runs hopefully have put a bit of run strength back in my legs, have just had a good week of training which went as follows:
Monday 7th- did the Monday night ride, Breydon in the dark, this was great fun a bit of off road riding in the dark is really enjoyable, concentration levels need to be maintained, we did 29.21 miles in 1 hr 50 mins averaging 15.9 mph
Tuesday - 30 min swim at bhv reasonably easy just trying to keep a little bit of swimming up at the moment before I get myself into proper swim sessions, then a 20 min run with Joe which was nice and easy, I thought it would be a good idea to try a couple of mile reps after that which gave me a bit of a shock, I think I must have gone off a bit to fast, I was aiming for 6 min miles but when I got to 3/4 of a mile had run out of steam and had to slow down, will need more practice on fast sessions.
Wed- had to work late.
Thursday - The weekly Rock Estate brick session, 21.5 miles round the town on Mtb's this is done at a reasonably hard pace, certainly the second lap the speed goes up, this week we averaged 21 mph which isn't to bad when you take into consideration stopping for traffic lights etc. then into a 5.9 mile 2 bridges run, last week I went off far to quickly and slowed down by about 10 seconds every mile. this week I went off slower and tried to speed up as I went round, Running with Liam is always going to turn into a race and push the pace on, we did a steady first mile at 6.45 pace and then 3 miles at 6.42, 6.40, 6.41, Liam had pulled out a gap on me of about 200m with about 2 miles to go, I set myself a target of trying to catch Liam and stay with him, I pushed hard down Normanston drive and caught him at the bottom, we then had about 3/4 of a mile to go and the pace didn't fall away we were pushing as hard as I could for sure, surge after surge didn't break him but on the last little incline in the road I managed to get a couple of yards and then pushed on for the last 500m we did the last mile at about 6 min mile pace which was a good feeling, I wouldn't have run that hard without someone to push me. We are getting a reasonable turnout for these sessions with all the boys doing well.
Friday- A nice easy day with a 30 min swim at bhv with Anna.
Saturday I did a 20 min run with Joe and then went round the block as hard as I could, this was 2.8 miles at an average 6.27 pace each mile was progressively faster.
Sunday - I went for a ride on the road bike 32 miles at 20mph average speed, a steady ride with a few efforts thrown in to get the heart rate going.
I need to get to a couple of proper swim sessions per week this is my weakest discipline and the one I am neglecting at the moment, It's looking like I may need to get out of bed on a Sunday morning. Not a bad week for this time of year and I enjoyed it to which is a bonus, motivated to push harder and do better next season, if my running is not back below 40 mins for a 10k next season I will not be happy.
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