Runs/workouts:
Mon: 12WBT legs
Tuesday: 5.76k (46 minutes: 5 sets of 2 min sprints @ 10.5kmh with 2 min recovery at 5.5kmh; followed by 5 sets of 1min sprints and 1min recovery of the same) - felt really tough, without music, steady state down to 8.5kmh
Wednesday: 7.2K (12 min tempo followed by 23 minute tempo, including all the warmups - 12 mins @ 10.2kmh and then the rest at 9.0kmh - uh oh, I'm slowing down?!)
Thursday: 12WBT upper body and some core
Friday: Rest day
Saturday: 9k long run (treadmill)
Sunday: 6am session with Keith Bateman
Highlights:
Mon: 12WBT legs
Tuesday: 5.76k (46 minutes: 5 sets of 2 min sprints @ 10.5kmh with 2 min recovery at 5.5kmh; followed by 5 sets of 1min sprints and 1min recovery of the same) - felt really tough, without music, steady state down to 8.5kmh
Wednesday: 7.2K (12 min tempo followed by 23 minute tempo, including all the warmups - 12 mins @ 10.2kmh and then the rest at 9.0kmh - uh oh, I'm slowing down?!)
Thursday: 12WBT upper body and some core
Friday: Rest day
Saturday: 9k long run (treadmill)
Sunday: 6am session with Keith Bateman
Highlights:
- Keith Bateman making me realise I've gone back to heel striking which is explaining a lot of the injuries and slowing down. Will have to start again with something like C25K but I look forward to re-developing my form.
- Sofia learning how to say "pease" (please) - gorgeous
- Seeing Charlie spin around and play with all the toys on the playmat
- Entering the ballot for Berlin 2015!