Week of Jan 10 ~ 16
Ran: 20/12/20/22/20/30 = 124km / 77 mi. 11:14
11:00 - Machines and core at gym.
1:30 - 20k in 1:55:29 @5:46
Reduced from the usual 24k due to concerns about a sore thigh (very sore last Sunday).
It was a bit sore from the start, but did not get worse. By the way, I discovered that triathletes do not refer to "pain," they call it "discomfort." I like that, so from now on, there's no pain, only discomfort. (If you are at the point where you have real, undeniable pain, you are at the point where you stop running.)
Weather: 6C/43F, 20%, prtly cloudy
7:30pm in Yoyogi Park. 3000, 2000, 1000.
11:52 (5:30 jog) 7:51 (5:00 jog) 3:43
No discomfort in thighs or anywhere. Felt pretty good, ran hard and had other guys to run with. All under 4:00/km pace, with the 1000 faster than last week. I like this workout.
Weather: about 4C/39F
2:30 - 20k in 1:49:24 @5:28
Felt ok - no aches or pains.
Weather: 6C/43F, 15%, cloudy
11:00 - 22k in 1:54:44
8.5k / 500m hill up&down x 5 (4 fast up, 2 fast down) / 8.5
28:14/19:22/hills/17:20/24:41 back @4:57/56
Morning and cold, so felt only so-so. But hills were faster than last week. Legs tired coming back, could go no faster.
Weather: 3C/37F, 20%, sunny
4:00 - 20k in 1:51:26 @5:34
Felt ok - legs tiring last 5k.
2:00 - 30k in 2:39:39 @5:19
Cold! Cold wind against me going out. The plan is to come back faster, which i did, but had to work to run at that pace. Not comfortable. Last 4k left thigh and knee had some discomfort. I actually expected to slow down the last 5k, so that was good.
Weight: 61.6kg (it is HARD to lose weight. I really want to get down to 60kg.)
Weather: 6C/43F > 3C/37F, 0% > 15% (first time I ever saw 0% humidity), sunny
13 hours ago