4 weeks to Berlin

Mon am - rest
Mon pm - 18k Hyde Park, no watch no time.
Tues am - rest
Tues pm - couldn't be arsed to run really - so didn't.
Wed am - 5x400m (45sec recovery) averaged 70sec St James's Park. WU 5k/ WD 5k = 12k
Wed pm - 78mins 20k through London comfortable. Including 2k to & from start of run = 24k
Thur am - rest
Thur pm - socialising. Session planned but went out drinking with work instead. Not a huge one, only 5 pints!

Tomorrow morning (Fri am) will do 7k of 1minute on 1minute off before flying to Budapest Hunrgy for half marathon. Saturday will be easy 40mins in the morning. Sunday 'race day' Budapest half Marathon - will be going out to run a PB. Therefore need to run sub 72:53.

5 weeks to Berlin

Mon am - rest
Mon pm - 1hr05mins 15k, along the Thames River out & back. Starting at Hammersmith Bridge & head west.
Tue am - Physio
Tue pm - rest
Wed am - rest
Wed pm - 16k 59mins42sec Hyde Park. Plus 2k run to & from park = 20k
Thur am - rest
Thur pm - 5x1k with 90sec recovery St James's park. 1k Splits = 3:03/3:03/2:57/3:05/2:59. WU 4.5k/ WD 4.5k = 14k
Fri am - rest
Fri pm - rest
Sat am - 21k (7k splits = 27:28/25:32/28:17) Hyde Park. Plus 2k run to & from park = 25k
Sat pm - rest
Sun am - Long run in london 2hrs40mins = 37.5k felt strong & comfortable. Ran with 2 others - chatted all the way. Nothing to eat before run & no fluid or gel during run. Conditions sunny & warm. Finshed off at home in ice bath!
Sun pm - rest

Weekly total = 111.5k

6 weeks to Berlin

Mon am - rest
Mon pm - rest
Tue am - rest
Tue pm - 12k easy Hyde Park
Wed am - 8k easy Regents Park
Wed pm - 11.5k 41:43 Tempo, Hyde Park. 2k run to & from park. total ks = 15.5k
Thur am - rest
Thur pm - Mona Fartlek (approx 6k) at Regents Park. WU 3.5k/ WD 5k. total = 14.5k
Fri am - physio
Fri pm - 21k 90mins Hyde Park. 2k run to & from park. total = 25k
Sat am - 7k 23:28 Hyde Park. WU 5k/ WD 4k = 16k
Sat pm - rest
Sun am - Long run Brickhill Woods Milton Keynes 2hrs32mins = 32k
Sun pm - rest

Total ks = 125k

7 weeks to Berlin with a 73:52 half

Mon am - easy 18k Hyde Park
Mon pm - Massage
Tues am - easy 11k Hyde Park
Tues pm - 3x6mins (5.5k approx) w 2min float. WU 4.5k/ WD 4.5k total = 15k
Wed am - rest
Wed pm - Tempo, 10miles (16k) 59mins25mins @ Hyde Park + 2k to & from park = 20k
Thur am- rest
Thur pm -rest
Fri am - 5x80sec (450m approx) Regents Park. WU 15min/ WD 15min total = 12k
Fri pm - rested - Headed up to Loughborough for weekend staying at & visiting friends the Yellings.
Sat am - easy 36mins 8k Loughborough in the woods
Sat pm - rest
Sun am - Newark Half Marathon Nottinghamshire 73mins52sec (WU4k/ WD 4k). Great run, felt strong all the way & in my comfort zone. Conditions horrible - unndulating course, driving rain, very windy & only 12degs. Will give a new PB a crack in Budapest on Sept 3rd.

Total ks = 112.5k

8 weeks to Berlin

Mon am - rest
Mon pm - 18k 1hr18mins (Hyde Park)
Tue am - 5x1600m (2min recovery) St Jame's Park averaged 5:06 per rep. WU 5k/ WD 5k
Tue pm - Massage
Wed am - rest
Wed pm - 14k @ marathon pace 49:52. including 2k to & from park
Thur am- rest
Thur pm - 25k 1hr43min (21k 3x7k loop = 28:01/28:31/28:50) Hyde Park
Fri am - rest
Fri pm - rest
Sat am - 8k tempo Regents Park - 27:52. Felt relaxed & comfortable. WU 4k/ WD 4k
Sat pm - rest
Sun am - long run 36.5k = 2:31.09. (splits = 2k 8:56, 13.5k 56:30, 20.5k 1:25.15, 27.5k 1:53.40,34.5k 2:22.09, 36.5k 2:31.09) felt strong & kept relaxed. Conditions warm, humid, sunny. Ran in London 3 parks route.

Total ks = 131.5k