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Spans Plan Week Five err Four!

Yes I got all confused! For some reason I thought I was on week 5 so off I went last night and did 30 mins at 5:1 with the running at 7.5 and the walking at 4.5 + warm up cool down giving 4.2km in 40 mins. The 7.5 is starting to feel easy as such and the good news is that 1min rest was fine, I wasn't struggling to recover. So a good run. Came in to record stats and realised it should have been 5:2!

Oh well no harm done - makes up (sort off!) for missing 20mins last week!

I'm really pleased with the tready and even though I am using it lat (10.45 last night) it does mean I am sleeping well and I'm not bothered about going out that late.

Will rest today and then tomorrow is speedwork - and a harder session.

5min jog warm up & 5min walk warm down then
pyramid session 400m, 600m, 800m. 600m, 400m with 2mins jog recovery.
400m takes a bit under 3mins so this one will be harder! Not sure if I should try for the 9 again like last week or drop to 8.5km ph. The 8.5 seems favorite I think!!

Rest Thursday then 40 mins at 5:2 Friday, rest Saturday and long run Sunday!

Running is good right now! There is a 13K run near mum in July - I may be tempted to do that. We'll see! Don't think I will do the Nottingham half still but who knows. If the running comes along great guns then I may enter it. Again we'll see, but I don't just want to do a half I want to run it. Run it well and now walking for a time and a good PB which is why I am not too bothered about it for now! But who knows what the future will bring!!

later that day

Sat at work and I've realised that my right knee is stiffening up when I don't move it for a while. I've had this before but note sure what it is. Thinking back my right leg felt more tired after last nights run. Good job today is a rest day really.

Comments

RobW said…
As may have gathered I'm back.

Tready is being put to good use as well and even better your training is coming together quite nicely.

Keep up the good work.
8:24 PM, June 07, 2005
beanz said…
don't push it too much if you have a sore knee
10:38 PM, June 07, 2005
Evil Pixie said…
thank you Rob!
Beanz I planned a rest today and have taken it (and can feel I needed it!) and the knee is already losening which is great news!
10:44 PM, June 07, 2005
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