Tuesday 30th December - Mileage for the year and a burst of speed ….. 

8m inc. 4.5 miles @ 6.45 p/m (Gym) - lactate threshold run

Back in Brum and an early start in the gym, itching to do a run and in particular, to incorporate some speed work. The schedule for week 3 (again!) incorporated a lactate threshold run, so that was the plan.

In a desolate post Xmas Harborne gym, it was a 20 min warm up on the X-Trainer and a 4.5 mile burst on the treadmill; 2 miles @ 8.7 mph (6.50 p/m) and 2.5 miles @ 8.8 mph (6.42 p/m). Felt really good, enjoyed the feeling of some half marathon pace running and some old Outkast tunes on the iPod. Warmed down with 15 minutes on the X-Trainer and put down for an 8 mile session. I know it's not scientific (and probably incorrect) but I give myself a 'running mile' for 10 minutes on the bike, X-Trainer or rower; seems about fair, the equivalent of a very easy running pace.

Interestingly, a few BVHers have been posting their yearly mileage on Facebook. Had no idea of mine so just had a quick tot up. With one day to go, it's 1265 for the year, an average of 24.3 miles per week. Seems quire reasonable, wonder how it stacks up against previous years? I can feel another stat attack coming on ….