Week of Aug. 2 ~ 8
Plan: 25/20/25/15/20/35 = 140km
Ran: 25/20/30/0/20/35 = 130km / 81 mi. 11:42
Had to go on a business trip on Friday, so decided to do 30 on Thursday and 10 on Friday morning, however, I smashed my little toe into a door on Thursday night and it was still very sore on Friday morning. To tell the truth, my legs were trashed from the 30 on Thursday, so I probably would not have run anyway. Would have had to run at 7:30 in the morning, which for this spoiled freelancer is pure agony. Finished the week with a good 35k, though, moving at a good clip the last 5k.
9:30am - 10k. 56:04 28:39/27:26 (32C/90F)
11:30 - Weights and core at the gym.
5:30 - 15k 1:23:34 @5:36
28:33/23/26:56 @5:42/39/23 (33C/91F)
High Noon: 12k. 1:08:22 28:47/25/11:09 (32C/90F)
7:30 pm - 8k. 1000m x 6 on the track
Felt good. Cruising easily the first 3, so ran the next 3 with the top 3 people in the B group and still felt easy.
6 x 100m barefoot.
4:00 - 30k. 2:39:00 1:23:22/1:15:38
@ 5:18 5:35/5:03
5k splits got a bit screwed up.
Rest - away all day.
11:00 am -20k. 1:48:55 @5:26
Felt ok after 4k. Not pushing at all. Heat not too bad - run is mostly in the shade and there was a breeze. Toe was ok.
Weather: 31C/88F, 45% > 32C/90F, 40%
3:30pm - 35k. 3:03:50 @5:15
@ 5:42/30/30/24/07/4:55/4:36 last k 4:27
Shady course, cloudy day, breeze, so did not feel hot. Felt ok going out, good last 15k and surprisingly good last 5k. Drank water 6 times and ate 5 Gu Chomps.
Temp: 30C/86F, 50% > 28C/82F, 60%
Shoes: 182g. Interesting - I used to use these only for racing 5k, with a cushiony insole, now I run 35k in them with no insole.
7 hours ago