Week of jan 5-11.
20k @4:58. 1:39:27 (25:11/24:50/24:44/24:40)
Felt ok. Ran at 12:00, did weights and abs before that.
AM: 12k @5:45
PM: 8k track workout. 800m warmup, 6 x 1000 in 3:52/42/38/45/49/37 (200m jog, total time 6:30)
Legs felt ok at night. Lacking speed, but ran ok.
20k @5:30. 1:50:10.
Quads a bit sore, I suppose I ran too fast last night....
16k with 8k at MP
8k @ 4:21 (4:16/27/18/18/26/`7/13)
Felt fairly good. Started at 5:00pm, so fairly cold and dark. Hard to see watch, which makes it hard to hold correct pace.
Wts and abs in the morning.
10k @5:45 (57:49)
Legs tired - just slogging along.
30.2k @5:24 2:42;48.
Bicycle path to and around Tamako with 13 people.9k to the lake @abt. 6:00, a little faster around, then last 7.2k @4:43 (33:56). Following Anthony and Leng Leng (girl from Singapore), who were cruising — I was all out. Legs tired!
10:30am. 8C/46F, sunny (every day is sunny).
Week total: 116.2k. 10:26.
3 hours ago