If you follow me on Strava, you already knows the juicy details of last week’s running. But there’s other stuff that I don’t log on there, like strength training and miles on the bike. So here’s a rundown of last week’s activities. Most weeks will follow a similar structure, just the miles and paces will change.

Monday

Non-running day. I did some yoga and went to the gym to do some weights – mainly upper-body stuff as my legs were recovering from the long run the day before. I also cycled 13 miles in total going to and from a coaching session.

Tuesday

It was hot in London last week so I did my midweek runs in the gym on the treadmill. The first of these was 3x 1 mile at 5k pace with 1 mile warm-up and 1 mile cool down. I like this session (though not always at the time) three is a good number of intervals not to lose count.

I also cycled a 10 mile round trip to the Serpentine for a splash about in the lido there. Not a lot of swimming, a lot of cannon ball action though.

Wednesday

Another non-running day for me, but I clocked up 12 miles in total on the bike going to and from coaching sessions. As it was really hot, I gave my runners lots of drills to do and some easy loops of running. Usually I’d clock up a mile or two with them but today I stood still while they ran round. I was waiting in for a delivery so where I’d have maybe gone to the gym, I did a bodyweight and dumbbell strength session at home for half an hour.

Thursday

Back on the treadmill today for another run. Today was 10 mins warm-up then 2x 15 mins at threshold pace rounded up with a cool down to take it to 6 miles in total. Again, I sweated a lot and my treadmill was a bit of a state when I finished. When I hopped off the treadmill and had recovered I did a quick weights session too – I was already in the gym so it gave me something to do while I stopped sweating enough to walk home.

I also ran 1.5 miles with my beginners in the evening. I keep track of these odd miles because if I don’t, I can be running 5 miles in the week on top of training without realising it some weeks.

Friday

I headed to Brussels with my friend Katie for a run around the city. We didn’t have much of a plan other than to clock up about 6 miles and drink some beer and eat some frites. All goals were achieved. I logged it as 7.5 miles with lots of stops for chips and beer and sightseeing but Strava decided to count my walking breaks and rounded it up to 9 miles.

Saturday

Rest day. Not a lot to report.

Sunday

I was really skeptical about enjoying the 10 miles I had planned. It was warm and my legs were a bit tired. So I set off slow and picked up the pace after 3 miles. I ended up running an unintentional progression run with each mile faster than the one before (except mile 9 which has a big hill), averaging 8:42 a mile and I felt good all the way. More importantly I enjoyed it and was home in time to sit on the sofa and watch the Tour de France all afternoon.

Total miles: 30

Again, I don’t think I’ll do this sort of post every week as it will get pretty repetitive, so if you’re interested in the training, follow me on Strava, Instagram or Snapchat.

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