February 6, 2009

Marathon Pace runs

Tues: X-trng (wts, abs, bike 15')
Wed: MP intervals

After 2.4k in 15:00 and 2k in 10:00,
1000m x 6 in 4:14, 4:15, 3:53, 3:54, 4:13, 4:14 (200m jog in between, total time of run and rest 6:30)
MP was very comfortable, the two faster ones in the middle were not hard, either.

12.2k   67 mins.
Time: 7:30pm
Weather: 6°?
Shoes: 280g

Thurs: 10k MP

After 3k warmup in 17:30 and some stretching,
10k MP in 42:23 (21:15, 21:08)
Felt good, had to work a bit, but no problem with the pace.

14k   66 mins.
Time: 3:30
Weather: 9°, sunny
Wt: 60.5
Shoes: 250g

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