7 weeks to Stockholm

Monday 23.04.07
am - rest
pm - Hyde Park relaxed 16k 1hr10mins

Total ks - 16k

Tuesday 24.04.07
am - rest
lunch - 45min spin cycle class
pm - Speed endurance session - 3sets 5x2:45 with 45sec recovery between each rep & 5mins between sets 20min WU & WD to & from St James's Park.
Session was tough & cut short, as ITB flared up again. Actual session ended up being 2sets 5x830m with 45sec recovery between each rep & 4mins between sets. Splits 1st set = 2:45/ 2:41/ 2:37/ 2:30/ 2:31. Splits 2nd set 2:42/ 2:38/2:35/ 2:32/ 2:40.

Total ks = 17k

Wednesday 25.04.07
am - physio (worked on ITB)
pm - ITB problems so decided to rest, stretched & iced most of the evening.

Total ks = 0k

Thursday 26.04.07
am - rest
pm - got out for a run in Hyde Park to test out the ITB. 20mins easy/ 3miles 16:12/ 20mins easy. ITB felt good.

Total ks = 14k

Friday 27.04.07
Arrived in Vienna for Sunday's half marathon which is part of the Vienna City Marathon.

Got out for a relaxed 53mins with 5x1min on 1min off at sunset along the Donaukanal & into Prater Park returned to Hotel. Run felt great & relaxed, ITB problem seems to have clear up, although still being careful.

Totla ks = 12k

Saturday 28.04.07

REST! spent the day site seeing, doing the tourist thing!

Total ks = 0k

Sunday 29.04.07
Race day, Vienna Half Marathon. Conditions warm & sunny, a slight wind which seem to build during race. Up hill start onto the bridge & the course had a slight gradient uphill the whole way except for the final 1k which was downhill for about 500m before flattening out to the finish. WU 15mins. Went through 5k 16:57, 10k 34:27 & then it all went tits-up! finished in 76:11 very disappointing as I really wanted something in the 72min zone (15min warmdown back to the hotel). Just had nothing in the legs once I knew I wasn't on target for 72:xx well I just lost focus & motivation. One good thing though - no ITB problems. Need a solid 4weeks now!

Even though the race didn't go to plan, I still had a fantastic time in Vienna, doing the tourist thing, visiting Cathedrals, Palaces, gardens & parks, chilling out at cafes & restaurants. A very safe & beautiful city.

Total ks = 27k

Total ks for the week = 86k