Session day

2.5 mile warm up Fishermans path  to coast road

5mins recovery

4 mile tempo down the coast road

6.11

6.24

6.25

6.12

really pleased with the tempo run 1st real good session so far since my injury.

jogged back the 4 miles Paul cycled with me on this training session. 8/8.30 pace oh and for some reason I puked on the way back ha ha small puke fest Paul was not impressed at all his reply "disgusting" LOL

then the further 2.5 miles jogged back I found my hips were really hurting at this point.

gym 30 mins I did a bit of a interval session on the xtrainer from level 6 upto max level 12, a min on each level then dropped down to level 6 and did this as fast as possible for 1 min then 2 mins rest did this twice it was hard.

6 mile easy run pinewoods and sand dunes trails etc..... weather is pants LOL

15 mins xtrainer level 6

core work hanging leg crunches

15 x 2 then doing side crunches the same 15 x 2 each side.

foam roller and stretches  

5 mins warm up on the xtrainer

Its rained really heavy all day today and  I needed to do a fast session.... when I have done this before on the road I end up with cramped up calves so stay in the warm gym and aboard the sweatmill.

2 mile warm up 8 min pace

5k = 3.2 miles at 15kmh then last mile at 15.5kmh  so going from 6.24 pace to 6.18 for the last mile.  so thats a 5k in 19.28 mins which Im happy with as it wasnt too hard, I sung most of the way through this workout ha ha much to the people in the gym the odd sentence was sung..... a fitness instructor came over and looked at the speed of the Sweatmill and gave me the thumbs up so that was nice :-)

Sweat rating proper sweaty betty I hate the sweatmill, and find it harder than running outside honestly I just do ! 

5 mins jog recovery with stretches too

1 mile rep 6.01 mins

5 min jog recovery

1mile rep 5.58 mins

1 mile warm down jog  

 ON these 1 mile reps I jogged for 0.1 mile at about 7.45 pace then picked it up for the full mile as the treadmills in my gym are a little old and take a while to get going to 16kmh.... ha ha thats full speed tooo on our treadmills I think there is one tm that is allot bigger and goes quicker but its on the end of a row near were everyone walks and not near an air con fan so I dont think people would take to my sweat flying and me singing near them LOL :-)

I finnished with 1 mile jog and a  HUGE  smile, I was so happy I got through a pretty tough session without being injured and feeling pretty darn good happy days really HAPPY DAYZ..........    :-) 

Nice long walk with Paul and Dylan and our dogs, or and the cat followed us again on our walk how funny is that, hes  a bengal and very vocal all the way around the walk hes talking to us so cute. 

15 mins xtrainer level 6

9 miles in very windy and gusty weather not so nice  1hr 14 mins

30 mins xtrainer level 5/6  h/r was in the 130/140 range for this.

5 mins step ups

Core work.  with medicine ball

stretches and foam rollering ouch.

spent approx 3 hours or just over training today so Im somewhat tired.....

I found the run fun except when I nearly got blown onto the road with a gust of wind LOL......  

My calves are sore today and really felt it up until mile 4 wow and still sore on foam rollering ouchie ouch!

Happy Days from a Happy happy bunny :-)

10 easy miles v windy but it was only spitting it's spittting ha ha lol Okay im really tired today and my calves are sore, also my hammy and hip are a bit tight and sore!

Ive missed the physio this week on purpose but I am feeling it.   :(

did 5 mins xtrainer then went out as I didnt have that much time today did 10 miles easy

1hr 18 mins  so thats 7.45 pace average although I did some allot faster 7.00/7.15 then some slower 8.00/8.15 against the wind.

I was supposed to do another tempo run but I thought better of it listened to my body yes Me  even I am surprised....... hopefully my legs will feel better tomorrow and do the tempo then.

So I got Paul to massage me Ouch he hurts really does but my legs feel better already :-)

None nought nothing not a thing tooo tired couldnt sleep didnt sleep had nightmares so much toooo tired to run today and legs feel really acheing still my calves are so tight not a happy bunny today :(   but hey hope I sleep tonight :)