16 Oct - Run

Session with SLH round woodcote green

2 mile w/u

2 * 6 * 300m (100m recovery)

First 6 were at 49-51 seconds

Second 6 were:  48, 47, 46, 45, 45, 45

Jog back to the clubhouse.

ITB felt a bit crap today, jog home helped but then tight.

15 Oct - X trainer

Run to gym (1 mile)

5 min w/u

40 mins max effort, couldnt get going today, average was around 210 watts (compared to 230-240). Final 5 mins was between 290 and 350 watts.

5 min w/d

Run home (1 mile)

Morning hard sessions do not suit me, going to use the am for longer runs and easy recovery runs (not efforts).

13 Oct - Bike - ACC

Ride with ACC.

Went out with training group but not feeling it and ITB tight so backed off and waited for group behind. 20mph group, sat on the back with Iliya and was able to chat, felt strong and easy.

Back via boxhill so total distance around 65 miles

11th Oct - X Trainer

Run to gym (1 mile)

5 min warm up easy

40 mins at max effort, kept resistance at 13 for first 25 mins and was able to increase power to close to 240, then upped to 14, lost power and cadence. final 5 min blast at 15.

5 min w/d

Run home (1 mile)

9 Oct - Gym and running

Gym

10 min rowing warm up
Various upper body and core strength exercises for 1 hour.


Run

Session with SLH.

1.7 mile run easy

2 * 1km efforts @ 2.56 with 150m recovery

4 min rest

2 * 1km efforts @  2.56 and 2.45 with 150m recovery

1.7 mile easy run home.

Missed the middle set but very pleased to be running at all, total distance covered was around 10km, ITB very very slightly tight but has had a hard time lately so hopefully not too much of a problem. Day off tomo.

8 Oct - Gym and X-trainer

X Trainer

10 min warm up
40 mins max effort - ave HR 180bpm, held at resistance 15 for 20 mins, then 14 for rest with 7 more mins of 15. Really suffered.
5 min warm down

Gym

Usual legs etc.

6th Oct - Gym

50 minute Gym session, legs, all feeling OK.