Sunday, 4 May 2014

Weekly Workout Recap: 28 April - 4 May

Monday: 3.5km slow run, core work
Tuesday: 6km run (5km roads + 1km treadmill speedwork), strength 
Wednesday: Cross-training day: 20 min bike, 5 min uphill fast walk, 15 min cross-trainer, 10 min bike, & strength/core

Thursday: rest
Friday: 8km long slow run, strength

Saturday: 4km hill training run, little bit of strength on the park machines

Sunday: 3.6km speed work - 3 x 1km speed pyramids with 200m recovery jog), 10 minutes cross-trainer intervals,  strength

So the five sets of speed pyramids didn't happen. Why? Because I thought I was going to pass out. I'm not kidding, it was touch and go for a bit there!

But I'm really proud of what I did because:

  • I've lost my sports cap bottle so I had to do all of them without drinking any water
  • I've never taken such short recovery distances between pyramids - it's always been at least 500m in between each
  • I was wearing the worst choice of top and it was really heavy and rode up around my throat so I had to keep tugging at it so I could breathe
And the goal was to push outside of my comfort zone, which I definitely did! This was hard. And afterwards I did 10 minutes of intervals on the cross-trainer as a sort of compromise - I did very short ones, 40 seconds on 10-10 and then 20 seconds on 10-14, repeat for 10 min. 

Overall I'm really, really happy with this week. The biggest thing I'm excited about is that I'm not really feeling next-day-sore or super exhausted at this volume of training - a few weeks ago, coming off a long break from injury, I'd be falling over at half this level. 

Next week my exams start (pray for me...) so hopefully that means lots of stress-busting intense runs and gym sessions. See you then! :)

How did your workouts go this week? What was your biggest success?

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