Week of April 25 ~ May 1
62.3km/38.7 mi. 5:51
3:30 - 9.6k. 9k (approx) with track team (1500/3000 boys) in 46:13 with second half at a good pace (4:20/k?).
75m x 8 barefoot on artificial turf.
11:00 - machines and core at gym.
3:30 - at 300m track. 400m x 9 (3 x 3) with girls.
(100m walk, 100 walk, 200jog bet. sets)
After a good warmup, felt pretty good.
7:30pm - in park. 5,000m time trial.
20:29 (4:04/05/07/08/05). Not trying to run all out - a moderately hard effort.
Legs felt good. Surprising, after 20k on sunday, good run on monday and 9 400s on tuesday.
Rest. Business trip.
1:00 - 20k in 1:40:14 @5:00
Along the shore in Makuhari. Nice run. Felt stiff going out (and into wind), but ok coming back.
HS track meet all day
10:00 - 17.4k of hills (constant up/down including some very steep places) at Ome.
8.7k out - very easy in 1:08:50.
8.7 in - 59:04. Very easy for 39, fast for 15:30, easy for 4:30. A nice run.
10 hours ago