It's been a busy (sweaty) week. I've been working hard, giving the new training plan a run for its money, and have been feeling great. Here's what I've been up to:
> run speed session (25 minutes, 40 seconds on, 60 seconds recovery. top speed 13.1)
> bike speed session (45 minutes, 1 minute on, 1 minute recovery. top speed 35 kph)
> gym routine (speed run, pushups, pullups, squats)
> gym routine (speed run, pushups, pullups, lower back strength, squats)
> strength run outside (10 minutes, hilly)
> endurance bike (1.5 hours, outside)
so it's been pretty run focused, and also goal orientated. i'm making notes of each session and am trying to improve on some level every time - even if it's just squeezing in an extra push up. can't believe how much more enjoyable this makes training - that book has done wonders!
and on a very massive side note - i can't believe i hit 13.1 on the run machine! i've *never* gone this fast, and never thought i would ever go this fast. i don't think my legs thought it either, and they did feel like they might run off, leaving me a torso mess.
PT has established i need to maintain 11.1 on the run machine to aim for a 54 minute 10k. there's no way i could manage this at the moment, but i think with a good nine weeks of work then there's a chance. i am going to shed a little tear if i can sub 60 mins on that bloody run!
next week i'm going to maintain bike/run focus, working on speed and strength. we've got some lovely weather forecast in london so am really looking forward to getting into the sunshine!