Week Done

Solid week banked. Pretty consistent with recent training and lots of lovely data to work with.

Scores on the doors - 44 miles, 6 days, 2 sessions, 1 race

Race is blogged. Power data for sessions and a starting position. 

Weight is too high, need to drop and eating shite every day isn't helping. Need to slowly make improvements and see that drop to 10 st 7 lbs from about 10 st 12 right now.

Long session is too low power BUT is helping. Next week is more speed focus buit the longer session going forward is back to a more traditional km reps just under 5k pace with a good recovery. Build the pace down to target and then increase time.

Short session is close enough now. Lift to 12 x 75/45 and bring that pace up to 5/mm and beyond.

Steady run this week at 6:26/mm was quite tired and straight after dinner so quite tough but in the right ball park. 7-8 miles @ low 6s all day long I need to be hitting. That will make 5k much more comfortable.

1 race per week now just to get the confidence back. It massively helped last year knowing I am not going in to the unknown every time I lace them up!

Easy runs this week will be a bit shorter and easier just to stretch the legs. Get the leg speed back on sessions and hopefully nail a decent 3k indoors. It's not going to be pretty but a sub 10 is an improvement and that's all I am looking at right now. Once I start racing the time should come back nearer to where they need to be fairly quickly.

After this week is bagged I will likely rest start of following week then build back slightly longer efforts.

Last 2 weeks have seen significant improvement week on week so just need to see that follow on. Rest is high on the agenda. Quality sleep and food. Stay on top of the s&c and I'll be golden.

5k power is 345w. Weight down and target 350w next Parkrun !!