But 16k of that was practically straight up and down, as hard as a 30k run.
Tues: AM: X-trng (Wts, bk 15 mins., abs)
4:00: 10k in 53:43 (27:47, 25:55). Knees still at first, ok after 3k.
Wed: 12.1k. 2.1k warmup, 1000m x 6 (by myself in the morning; could not go to the track at night).
3:46/49/50/47/48/44 (400m jog in 3 mins.)
Felt ok, worked pretty hard. Calf and knee were fine.
Thurs: 10k easy in 54:41 (28:23, 26:18). Legs stiff, esp. knees.
Fri: AM: Xtrng (Wts, bk 15 mins., abs)
4:30: 15k in 1:12:56 (26:03, 24:52, 22:00). Planned last 5k to be at 4:30 pace and then 4:15 for the last k, but ran the last one in 4:03.
Knees a bit sore off and on, but felt generally good.
Temp: 20° (light rain). Weight: 60.6kg. Shoes: 250g.
Sat: 6k very easy. Legs very stiff, and have to run uphill tomorrow.
Sun: 16k (approx.) 2:15:13. With 4 other people (Colin, Cyrille, Taizo, Satohi).
Ran from Mitake station, which is in the Okutama mountains west of Tokyo. Out further than the Ome hills that I usually run.
7 mins. flat along a river (with white water kayakers), then 13 mins. straight up to the cablecar station. 13 minutes is a long time to go straight up, but that was just the start! Short rest, then 25:16 up a zig-zagging path (too steep to go straight up) to Mitake Shrine. Fun to pass the people walking (struggling) up and hear their expressions of surprise that people are _running_ up. Naturally, by "running" I mean slow running. Another short rest, then 45:55 along mountain trails, at first following a stream, mostly up, narrow with lots of big and small rocks, then serious Up (partly walking/climbing) to the top of Nabewari mountain, 1,084m high. Then back down to the cablecar (half of which was very treacherous going) in 30:20. Rode the cablecar because I didn't want to stress my calf too much, but then had to run the long downhill to Mitake station, which was ok, and ran the stretch along the river at a pretty good pace. Pretty damn tired at the end. Took the train 30 mins. to Kabe where there is a nice onsen (hot spring baths) that also has a Japanese restaurant for post-run carbo loading of noodles, rice and beer.
All in all, a very nice run, but very tough. I do not want to do that every week! In fact, I may not do it again, as it is just too much climbing. I prefer the shorter ups and downs of Ome. It was a hot day, although much cooler in the mountains.