Monthly Summary February 2017

Device: Garmin Forerunner 630

Monthly Totals:

Total Miles: 381.25 Miles

Weight: –

Avg Pace: 7:08 m/m

Time: 45:18:05

Notes

Short month big training miles, including first and second of the 100+ mile weeks. Main aim to run double runs Monday – Friday with Tuesdays and Thursday being easy days. Main endurance intervals sessions on Wednesday evening with group at Poole Park.

Endurance Interval Sessions

• 1st Feb – 3 x 10 minutes intervals
• 8th Feb – 12:00(5:29/m) 5 x 2:00(5:13/m, 5:20/m, 5:12/m, 5:01/m, 5:08/m) 12:00(5:33/m)
• 15th Feb – 3 x 15 minutes (5:30, 5:32, 5:35) (3 recovery)
• 22nd Feb – Missed Session

Week	Mileage
Week 8 20th Feb to 26th Feb	112.9
Week 7 13th Feb to 19th Feb	106.86
Week 6 6th Feb to 12th Feb	78.67
Week 5 30th Jan to 5th Feb	72.07

Biggest run was on Saturday 25th with 26.23 miles – Trail / Road Marathon (easy – Moors Valley parkrun – easy) No b’fast No fuel

Races

Only 1 run this month, with a blast on the Sunday 26th at the Sika 10k (Trail) – Sika 10k – 1st place (34:25)

 

Diet & Weight

Build up month two, no weight recording. planning to start recording weight in March.

Balanced training diet, no alcohol and minimal treats. With normal weekday looking like;

• Run
• Breakfast (Porridge)
• Lunch (Salad with Mackerel)
• Snack (Energy Bar or \ Wholewheat toast with jam and peanut butter)
• Run
• Dinner
• Snack (Low fat yogurt with protein power and dried fruit)

Other snacks, nuts, fruit and dark chocolate