Week of April 5 ~ 11
A few good workouts. Not trying to put in mileage, just focusing on running with the American School kids 2 or 3 days a week and doing some speed work.
Monday
18.7k 1:36:37
5.5k to ASIJ in 30:51 @5:36
.9k warmup with kids
4.1 in 16:31 @4:00
Hill sprints (8 x 70m hill)
1k back to school, then 5.5k home @5:27
Tuesday
At 300m Fuchu track with kids.
3.6 @ 5:24
400 x 6 76/76/78/76/77/76 (100m slow walk in between). First 2 behind the boys, who are too fast, last 4 with top 1500/3000m girl (Arisa). Last 2 were hard. Fun workout. 2.4k warmdown
Weather turned warm at 18C/64F
AM - weights & core & 10 mins on elliptical trainer
Wednesday
Track workout in the evening
3k warmup, 100m x 6
4:07/01/07/02/03/3:59 (jog 200m, 2:30)
Pace not hard, but didn't want to go any faster.
Got cold again - 10C/50F and light rain.
Thursday
10k @5:14 Easy
Friday
20k @4:52
26:23/25:04/23:11/22:37 @5:17/00/4:39/31
Last 2k 4:21/23
Legs a bit stiff, not smooth and easy
Time: 4:30
Temp: 14C/57F
Saturday
Rest, went to ASIJ track meet. Good 1500 by Arisa, 5:17 and she beat Izzy, a strong runner from Sacred Heart.
Sunday
12k @5:17. Easy - felt ok.
Total for week: 80.7k/50 mi.) 6:57
11 hours ago
That's an impressive set of 400's Bob. I thought you'd take it easy the day after -easy/hard principle and all that.
ReplyDeleteNice video Bob,
ReplyDeleteI can see it now! Certainly shows what it's all about.
That's getting back into it Bob. Nice 400s. What would you be racing 1500 in? I'm thinking something under 5 minutes.
ReplyDeleteThe Origami video was amazing. I wish Asics were still called Tigers. My first pair of spikes were Tigers.