This week I've been getting back into some running I haven't done to much recently so started easily with a X country the week panned out as follows:
Monday, X country run on the waveney way in the snow again, a total of 6.2 miles in 56 mins avg. 8.29 mins per mile.
Tuesday rested again
Wednesday, swim at St. Felix 1hr 15 mins, did a total of 3350m including a 400m in 6.30 after 1900m already swum, not startling by any means but stamina must be improving.
Thursday, as the pavements were still a bit icy we decided it was safest to ride only so did about 30 miles at a steady pace, not to sure of exact data as the battery went flat on the garmin, all felt OK reasonably strong.
Friday went to the gym and did a treadmill run of 4 miles in 26.20 increasing the pace through the run to finish flat out on the machine at 13mph. felt good strong all the way, then finished off with a session on the rower which came hard as I haven't rowed for over a year.
Saturday, went for a gentle ride on the MTB for 40 mins all done at an easy pace avg 17 mph.
Sunday, did a run on the pavement down the seafront and back a total of 7.9 miles in 54.14 mins. avg pace was 6.55 mpm, mile splits were even through the run after a slow start, mile 1 was 7.24, then 7.08, 6.47, 6.48, 6.45, 6.46, 7.03, 6.39. happy with that at the moment felt good all the way round once my legs had loosened up.
A good solid week for me to build off again a bit of speed work on the tread mill is good to get my legs turning over a bit quicker, I am more enthused about getting out again now I have no issues to stop me now's the time to get race fit for the season!!!
No comments:
Post a Comment