Starts Wednesday 21st October – 7:30pm
St. Mary’s Church Hall, Stotfold

Circuit Training is a highly effective way to
Lose Weight
Get Fitter
Tone up your body

Only £4.50 a class, or 8 classes for £32
Click HERE for 50p off your first class
Places are limited, to book call 07900 497699
Due to error by the venue, Friday classes will now be moved to Monday am from 9th November

After yesterdays speedy exertions it was time for a nice and easy slow run. Legs were a little stiff to be honest but I concentrated on form and slowing down and ended up with a respectable 56 mins for 6.01 miles – 9:20mm pace and average HR of 18 or 63%.
In the morning went to Letchworth gym for a back session. Having only had porridge for breakfast on the back of last nights run I was clearly under fuelled and struggled throughout the session.
Chin ups – 10,7,8
Dumbell Row – 10 …

Left it late for this weeks long run as went away for the weekend, so 10pm on Sunday had to do. Longest I have run since Abingdon Marathon in October, and completed 33m for the week, highest since September 2008.
Headed up to Letchworth and then downhill into Hitchin before turning round at 6m and reversing the route. This meant a long mile and a half incline from 6.5 to 8miles which hopefully will form the start of my hill training.
Kept a very steady pace at 8:47 a mile, …

I am trying to maintain the running mileage this week, so was determined to get 6 miles at least in tonight. Set out at 10pm and just felt really good, despite doing the 8miles yesterday morning. I was surprised to see the pace consistently below 9:00 minute miling, and still HR was hovering around 70%, and indeed stayed there for the whole run. It felt so good I did the 4 miles up to Letchworth, added another half a mile and then headed back for 9 miles at …

Met Nick at 5:15am for an 8 mile run. A slightly different route today, heading up to Letchworth before going down into Norton veering off on to the Greenway round Standalone Farm.

Early morning run today, just 5 miles out to Letchworth roundabouts and back. But the stats were good reading, another short run keeping Heart Rate below 70% and pace below 9:00 per mile which is my target for that HR, as eventually it will produce the sub 4 hour marathon.
5.02 miles – 44:20 – 8:50 per mile, 69% WHR
Went to Letchworth gym later in the morning and concentrated on chest and shoulders. Military press, lateral raises, front raises, and then an abs session.