I've a report on the recent trip to Aberdeen to follow. For now, and for anyone interested, here is training in the week leading up (week commencing Monday 19th August) following on from 64, 65 and 66 mile training weeks. A track personal best for 10,000m with an 800m and 400m already in the legs was particularly pleasing.
Monday: Track, 10 x 400m with 1 minute recoveries (1 rep in 72 seconds, remainder in 68-71 seconds), 5 miles including warm up and warm down.
Tuesday: 5 miles easy (31:49).
Wednesday: 20 minutes easy then reps of 5 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins with 5 mins jog recoveries, 11 miles total (1:07:09)- Charlie Spedding session tweaked to suit.
Thursday: Club, 6.8 miles easy (44:38).
Friday: 2 sets of 1 min, 2 mins, 1 min with 1 minute jogs between reps and 4 minutes jog between sets, covering 3 miles in 16:42, 6 miles including warm up and warm down- this was Saturday's planned session but, with an early start and travel on Sunday, got it out the way to have a lie in and rest on Saturday.
Saturday: Rest- lie in and a fry up.
Sunday: Scottish Mens League Division 2 Match 4, Aberdeen- 800m, 2:04.80; 400m, 58.17 seconds; 10,000m, 31:50.55, track personal best.
Mileage: 41
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