Planned: 70k. Ran: 74.3k
Pretty good intervals on Wednesday, good 15k run on Friday, nice Ome hills run on Sunday.
Not wearing heavy, well cushioned shoes at all anymore, nor am I using the heavy custom insoles. (See Born To Run, Pg. 171-183.)
Mon: 5k very easy in 30 mins. (did not run previous Sunday).
Tues: 11:00 - Xtrng (wts and core). 4:00 - 10k in 55 mins + barefoot on grass 100m x 12 (faster up slight hill, slower down).
Wed: Evening track workout. 2.8k warmup. 2000/1000/2000/1000 in 7:25/3:32/7:27/3:32. 400 jog after 2000s in 3:51, 4:31, 200 jog after 1000 in 3:49.
Hot, but there was a breeze. Felt pretty good, kept pushing the pace, thinking about running light and up on midfoot. Weight was only 59.5kg!
Thurs: 8k in 39:43 (under 5 min pace). Legs felt ok.
Fri: 15k in 1:13:26 (27:22, 24:54, 21:10).
As planned, although last 5k faster. First k (of last 5k) was a surprising 4:17, so decided to hold that pace. Last k was 4:04. Very good effort at 2pm on a hot day (29°/abt. 90°).
Sat: 11:00 - Xtrng (wts and core). 3:00 - 5.3 easy, 10 x 100m grass hills barefoot, plus 400m back to gym on asphalt!
Sun: 17.4k at Ome hills with Barry Bergmann, fellow 60 yr old runner who struggled a bit in the heat. Out: 1:06:51, In: 1:00:06, with last 2.8? stretch in 11:02 (by myself), which is fast.
13 hours ago