Planned Intervals

On last weeks intervals I did 8 x 1 minte intervals so 8 minutes of hard effort, this week I'm changing to 2 minute intervals so at least 5 of them which gives 10 minutes of hard effort and a bit of progression from last week. If I feel good I will do 6 but that is a max.

So I think todays session is to be:

20 minute/2 mile warmup (Keep my heart rate down!)

5 (or 6 max) x 2 minutes with 1 jog minute recoveries

15/20 minute jog back to work (Get Heart Rate back down)

I want to build back up to 4 x 4 minutes as I was doing before I got into hilly runs.

w/c 30th June Training

Plan for this week.

Monday: Run 30 mins fartleks (Completed)

Tuesday: Cycle Commute 34.5 miles (Completed)

Wednesday: Cycle Commute to race (16 miles) (Completed)
4 Mile Road Race plus 15 min warmup to run (Completed)

Thursday: Club Run (5 Miles), can't cycle commute as at Chiro (Completed)

Friday: Offroad run, 10 miles


Totals...

Cycling: 40.5

Running: 22.7

July's Planned Training

Training Plan for July


July's events:

Date	Time	Type	Distance	Name
Wednesday 2nd July	19:30	Running	4 Miles	Chorley Harriers Night Series Race 3
Thursday 19th July	19:30	Running	10 Km	Badger Sett Trail Race

W/C Sun 8th June: This Weeks Planned Training

Just realised I haven't posted this up:

Sunday: Long MTB Ride (Completed)

Monday: Speed session with Chorley Harriers

Tuesday: Cycle Commute with possible extension

Wednesday: Evening MTB ride, 12 miles or so

Thursday: Club Run

Friday: Off road evening run, up to 9 miles


Saturday: Potential Walk in the Lakes now

This Week's Planned Training w/c Monday 2nd June

Should really be an easyish week after the exertions of the weekend, also have the second of the Harriers 4 mile series on Wednesday.

Monday: Recovery run, 4 miles probably on road


Tuesday: Road ride, flat spin out onto the Fylde for two hours or so


Wednesday: Chorley Harriers 4 mile night series race 2


Thursday: Club Run

Friday: Either rest or 6/7 mile trail run out of White Coppice or ride to work

Weekend: MTB ride

This Weeks Planned Training

This is due to be a quiet week as a wind down towards the Garburn race, I suffered a bit on the Hawkshead event by doing too much riding and running in the week before. Mindful of that I am planning.

Monday: Short recovery run, 4 miles max

Tuesday: Short run: 3 miles max

Wednesday: MTB - will suggest short route this week

Thursday: nada - stretching

Friday : nada - stretching


The weather forecast for tomorrow is rubbish so that should stop the temptation to go out for a ride or do anything long.

My legs felt very good on the 10 miler this morning with two days rest in them so that is the plan for next week too.