It's been a couple of weeks since I last posted a blog, In the last couple of weeks I have introduced a speed session into my run training on a Tuesday evening and I've even been out on the road on the TT bike.
The winter seems to have been good to me the first run session I tried was round the 2 bridges as fast as I could just to give myself a benchmark as to where I am with my running, what a start, I ran a PB for the run, the last PB was posted about 4 years ago when I was doing quite a lot of running with aspirations of doing a marathon, This route is 5.9 miles in total which I ran in 37.40 the mile splits were 6.32, 6.23, 6.22, 6.10, 6.38 (hill in Normanston Park!!) and 6.21 to finish, well chuffed with that for a starting point.
Swimming is going reasonably well, I'm still only doing 1 session per week but feel much more comfortable in the water and swim stamina is getting better.
I went out on the TT bike for a ride round the Island, which is 24 miles this took me 1.07 which is an average speed of 21.6mph a bit disapointing as I can go just as quick on my road bike now, I will need to do more on the bike as I didn't feel comfortable or powerfull in the time trial riding position.
I've been doing a few more runs and rides but running at a slower pace as active recovery from the hard sessions, still only running about 12-15 miles per week but cycling between 70 - 90 miles per week on average.
The following Tuesday night I did the 2 bridges run as an interval sesson, broken down into mile sections, first mile easy second mile hard, third easy fourth hard and so on, the hard sections I was aiming for 6 min. mile pace but just missed this doing 6.03, 6.01 and 6.08 the easy miles I ran at 7.03, 6.54 and 7.06 this gave me an average of 6.33 pace for the run, I was pleased with this effort as I was still maintaining a resonable pace on the recovery miles.
This has been a good training week again although I havn't run as far I've done quality sessions and managed to get a long ride on the bike on Sunday of 56.78 miles riding down to Framlingham to watch Joe run a X country. I averaged 19.5 mph and felt strong all the way.
Things are going well enjoying the training and motivated to get quicker, just a couple of weeks before the easter holiday and time to do some more sessions before the season starts properly.
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