Week of Aug. 16 ~ 22
Ran: 25/30/0/25/25/35 = 140k / 87 mi. 13:04
Had to go on a business trip on Thursday, so planned only 5k in the morning, however, after 4 runs the preceding two days, even 5k in the early morning was too much. But made it up on Saturday.
9:30 - 10k. 57:36 29:30/28:06
11:30 - Weights and core at gym.
5:00 - 15k. 1:20:59. @5:24
Felt ok coming back although legs a bit heavy.
Weather: 33C/91F, 40%
10:30 - 15k. 1:26:44 @5:47
7:30 - 15k. 9k @6:00. Track workout: 800x4, 800x3.
Legs tired, easy pace. 2:30 walk after each, but 400 jog after 4th. Last one barefoot.
10:30 - 33C/91F. 7:30 - 28C/82F
Rest - business trip all day.
10:00 - 5k. 28:23
5:30 - 20k. 1:41:42. @5:06
27:58/26:53/23:37/23:12 @ 5:36/22/4:42/39
Last k in 4:25. Felt ok after 5k. Planned to run last 10k @ 4:40.
Weather: 29C/84F, 50%
9:30 - 5k. 29:59
4:30 - 20k. 2:00:27. @6:01
Legs real tired (as expected, from quick pace 10k yesterday). Just tried to maintain this easy pace.
Weather: 32C/90F > 28C/82F, 50%
3:45 - 35k. 3:15:42. @5:36
Legs felt tired going out. Was thinking of cutting it to 30k, but forged on. Felt really tired at halfway point and walked around for a bit. Then coming back, kept feeling better and better. Part psychological? part due to temp dropping somewhat? Stopped for water 8 times (with a bit of stretching each time).
Weather: 33C/91F > 29C/84F, 40%
Next week will be a recovery week, which I definitely need (last 3 were 130/140/140). 80-90k with a 5k time trial on Wednesday.
2 hours ago