Training Week 3 – 29.4.13

Monday AM. 4m TEMPO 6.04avg splits: 6.01, 5.46, 6.26, 6.05. Garmin

Tuesday AM. 8m STEADY 6.47avg splits: 6.53, 6.50, 6.46, 6.36, 6.50, 6.51, 6.43, 6.41 Garmin
AM. Stretching/Mobility 20mins
PM. Track Session.  400 1.15 / 600 1.47 / 800 2.38 / 1000 3.31 / 800 2.35 / 600 1.50 / 400 1.05 Garmin

Wednesday AM. 8m STEADY 7.25avg splits: 7:17, 7:19, 7:21, 7:34, 7:42, 7:24, 7:25, 7:18 Garmin
PM. Stretching 20 mins

*slight shin pain, calves still tight, not been a problem whilst running but noticeable otherwise, rest Thurs AM as a result.

Thursday PM. 6x300m, 2 sets (100m/1lap rest)
Set 1: 58,58,58,56,54,56 // 53,52,52,51,51,47 — uneven surface, chopped up grass track :(

Friday PM 6.2m/10k @ 7.57avg, Planned a little longer but got to 2.5m and out of nowhere my right soleus cramped up – grrr! Made it back home though a little annoyed… Garmin

Saturday – REST – Social / Alcohol in evening

Sunday – REST – Enjoyed a day off. Planned a run but spent time with family instead, leisurely walking in PM.

Summary: Happy with the week’s training. 35miles

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