Monthly Summary March 2017

Device: Garmin Forerunner 630

Monthly Totals:

Total Miles: 494.47 Miles

Weight: 72 kg (158.6 lb)

Avg Pace: 7:11 m/m

Time: 59:11:55

Notes

The plan for March was building on the base mileage with a focus on our group endurance interval sessions and some low key races to be run back to back or with a planned pace effort. The key was to not do anything that might break me or need me to take time for recovery or taper.

Being a full month with no days off say a big mileage month, actually my biggest ever at 494 miles. The reason for no days off is that I feel i training better using rest \ recovery days for active recovery runs rather than stopping.

Endurance Interval Sessions

Wed, 01/03/2017	20 min (5:38) 5 x 3 min (5:30, 5:28, 5:28, 5:27, 5:31) 20 min (5:47) – Strong wind from last 3 min effort
Wed, 08/03/2017	4 x 15:00 (5:49, 5:35, 5:38, 5:39/m) 3 min recovery
Wed, 15/03/2017	23 (5:38/m) 4 x 4 (5:34, 5:36, 5:25, 5:20/m) 23 (5:40/m)
Wed, 22/03/2017	24 (5:37/m) 18 (5:31/m) 12 (5:31/m) 6 (5:25/m) 3 (5:15/m) 2 (4:55/m)
Wed, 29/03/2017	25 (5:42/m) 5×4 (5:28, 5:25, 5:28, 5:25, 5:27/m) 25 (5:45/m)

Weekly Mileage breakdown

Week	Mileage
Week 13 27th Mar to 2nd Apr	113.11
Week 12 20th Mar to 26th Mar	117.7
Week 11 13th Mar to 19th Mar	93.83
Week 10 6th Mar to 12th Mar	112.31
Week 9 27th Feb to 5th Mar	114.52

Races

Sun, 05/03/2017	Wimborne 20 – 3rd (Progressive 3rd lap)
Sat, 11/03/2017	WSR Lamer Half (2nd)
Sun, 12/03/2017	Lamer 20 (2nd)
Sun, 19/03/2017	Fleet Half Marathon (Official 90min Pacer) Chip 01:29:31

Diet & Weight

Build up month three, base weight recorded. no planned change in base diet due to high mileage.

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