Marathon Training | Week 11

Sunday

18 miles
11:42 pace

Wow what a lovely first warm run of the year. The girls who I train with were completing their first 20 miler as they are doing London, and I only wanted to do 18. Jill kindly offered to come with us on the bike and swap with me at 18 miles. I really enjoyed this run and found it really comfortable, I think this was due to the slower pace. Up until 16 miles I felt really good and was really enjoying it, but once past this stage the last 2 miles felt really hard, I think this may be down to the heat. Overall a really good run. 

Monday

Boxercise
1 hour

Tuesday

Rest

Wednesday

Gym
Arms

Deadlift
25kg
1 set of 8 reps
1 set of 8 reps
27.5kg
1 set of 5 reps
1 set of 5 reps
1 set of 5 reps
30kg
1 set of 5 reps
1 set of 5 reps
35kg
1 set of 5 reps

Shoulder Press
15kg
1 set of 8 reps
1 set of 8 reps
1 set of 8 reps

Chest Press
15kg
1 set of 8 reps
1 set of 8 reps
20kg
1 set of 8 reps
1 set of 8 reps
22.5kg
1 set of 5 reps
1 set of 5 reps
1 set of 5 reps

Bent Over Row
10kg
1 set of 8 reps
1 set of 8 reps
15kg
1 set of 8 reps
1 set of 8 reps
20kg
1 set of 5 reps
1 set of 5 reps

Tricep Curl with dumbell
8kg
1 set of 8 reps
1 set of 8 reps

Bicep Curl with dumbell
1 set of 8 reps
1 set of 8 reps                  

Thursday

5.06 miles
Speed Session
1 mile warm up, 1km fast, 0.6km recovery x 3, 1 mile cool down. 

Friday

Rest


Saturday

PT session
1 Hour