Monday 31/12/12 – News Years Eve
AM: Easy run 2 laps of Lyminge after
yesterday’s long run
PM: Easy Run 1 lap of Lyminge, torrential
rain and gale force wind reminiscent of the Deal 5
AM: Distance: 6 miles Time: 00:53:19 Ave Pace: 8.53 m/m
PM: Distance: 4 miles Time: 00:32:48 Ave Pace: 8.12 m/m
Tuesday 01/01/13 – New Years Day
PM: Easy run, only went out once today as
felt a bit tired this morning after New Years Eve and also it’s a recovery week
PM: Distance: 6 miles Time: 00:45:59 Ave Pace: 7.39 m/m
Wednesday 02/01/13
AM: Easy run 1 laps of Lyminge.
PM:
Faster paced run tonight to freshen up for race at weekend, good pace
7.00m/m but not to mad!!!
AM: Distance: 4 miles Time: 00:34:09 Ave Pace: 8.32 m/m
PM: Distance: 6 miles
Time: 00:42:04 Ave Pace: 7.00
m/m
Thursday 03/01/13
AM: Easy run 1 lap of Lyminge
PM: Easy run 2 laps of Lyminge
AM: Distance: 4 miles Time: 00:34:17 Ave Pace: 8.34 m/m
PM: Distance: 6miles
Time: 00:50:28 Ave Pace: 8.24
m/m
Friday 04/01/13
PM: Again another easy relaxed run 1 lap of
Lyminge in readiness for race tomorrow.
PM: Distance: 4 miles
Time: 00:34:36 Ave Pace: 8.38
m/m
Saturday 05/01/13
PM: KENT CHAMPIONSHIPS XC at Detling, took
the Juniors up and did about mile warm up with them before their race, before
having a hour and a half wait for our race. Did a couple of laps of our course
as warm up to familiarize myself with it, and then did drills and strides.
Race started and I tried to hold back a
little and not to blast off, after about half a mile I was up with Barry Royden
and Tony Tuohy both of who are peers that would be a good marker for me. Due to
recovery training week I felt a lot fresher in this race and going up small
hill at far side of course I felt very strong and pushed on. Into second lap I
got ahead and started to try and close down on those ahead again feeling quite
strong on uphill part again. Third and fourth laps still tried to push on as
didn’t want anybody coming back at me from behind. Finished up 42nd
and was ahead of a good few people who were in front of me in the Vets champs
in Dec. However really suffered afterwards with a bad stomach and couldn’t even
manage warm down, when looking at the splits I averaged 6.16m/m for whole
course which I was very pleased with considering it was cross country and a
much softer surface.
PM: Distance: 4.5 miles
Warm up
PM: Distance: 7.5 miles
Time: 00:47:00 Ave Pace: 6.16
m/m
Sunday 06/01/13
Went out with Angela, Tim, Lauren and JT on
Sunday for an easier long run, however feeling very tired after yesterdays race
and also stiff as I didn’t manage to get a warm down in after race. Started to
feel at bit better after about 7-8 miles.
PM: Distance: 13 miles Time: 01:54:58 Ave Pace: 8.46 m/m
Weekly Summary
| AM | PM | TOTAL | |
| MON | 4 | 6 | 10 |
| TUE | 0 | 6 | 16 |
| WED | 4 | 6 | 26 |
| THUR | 4 | 6 | 36 |
| FRI | 0 | 4 | 40 |
| SAT | 0 | 12 | 52 |
| SUN | 0 | 13 | 65 |
Reduced milage week really paid off this week as I was really pleased with Kent Champs performance and was feeling a lot fresher all round.
Now two more heavier weeks coming up before another recovery week before Southern XC at end of month. Also going to start some longer intervals and tempo runs.
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