Weekly summaries w/c 20.08.2012

Weekly summaries w/c 20.08.2012

Mon -  6.2 miles
Tue -  5 miles
Wed –  7 miles
Fri -  6.2miles
Sat –  20 miles

Total mileage:   44.4 miles

Monday -  Steady run - breakfast at parents B&B in Edinburgh after a night at Fringe, steady run home from Yoker after picking up the girls up from Grannies.

Tuesday - Speedwork session - Fartlek, 150m and 300m flat out bursts with 30 sec recoveries, most splits sub 5:00 pace.

Wednesday - Base run - 7 miles, inc 4 x 4 min tempo.

Thursday - Speedwork session -  10 x 200m, lovely dry night, feeling good and fast.

Friday - Tempo run - 35m:32s 10k, 5:44 pace, pushed it knackered in afternoon. Tope's last day so cake, popcorn and peanuts, much munching!

Saturday - Hard Long run - 10 miles x 6:40 steady, 5 x 6:05 (even laps), 5 x 6:20 (odd laps). Paisley - Lochwinnoch (cycle path). Bit tired this morning from 10k yesterday but ignored it and chowed down a big bowl of porridge at 7am before driving to the start. First 10 miles enjoyable and steady, second 10 miles took effort to hit targets but managed it. Chuffed. Stashed a water bottle behind a tree near Linwood and picked it up again at 15 miles which washed down a couple of carby fig rolls. Countryside scenery cracking, a welcome change from the city miles. Sights: a 100+ sponsored granny walk, half asleep dog walkers, cycling families and two girls doing the walk of shame home with Greggs sausage rolls.