More Hills

Week of June 7 ~ June 12

Plan: 0/20/11/15/20/15/20 101k
Ran: 0/20/12/15/20/15/20 102k / 63 mi. 8:40

The 20k hill workout consists of :
5k warmup @5:10 ~ 5:40/km
1k hill up/down x 5, 4 hard up, 2 hard down
5k @ whatever pace I can run 4:20 ~ 5:00
Doing this for 5 weeks to build leg strength before a summer marathon program.

Monday
Rest

Tuesday
11:30 - machines and core at the gym.
3:30 - 20k in 1:37:40 w/ 10k hills
27:33 4:30/5:02/4:21/58/25/54/25/4:03/5:28/3:59
23:56 @ 4:48
Legs very stiff at the start. 2 stops for stretching helped some.
Weather: 25C/77F, 50%, sunny
Weight: 60.7kg
Shoes: 185g Asics SkySensorNeo

Wednesday
7:30pm - 12k at the track.
1600/1600/1000/1000/400/400
6:19/6:15/3:42/3:44/83/82
+ 6 x 100 barefoot on the grass
Legs heavy. Warmed up and stretched, but still heavy. The hills are taking their toll.
Temp: 22C/72F
Weight: 60.6kg
Shoes: 145g Asics Japan Lyte

Thursday
4:00 - 15k in 1:23:18 @ 5:33
Legs a bit tired.

Friday
11:30 - Machines and core at the gym.
1:30 - 20k in 1:37:53 w/ 10k hills
28:18 4:17/5:08/4:17/5:01/4:19/5:04/4:23/3:57/5:27/4:11
23:46 @ 4:41
Legs a bit tired. Felt tired on the 4th up and tightness in left calf.
Ran the last 5k ok, though.
Weather: 26C/79F, 50%, cloudy
Weight: 60.3kg
Shoes: 160g AdiZeroPro

Saturday
2:00 - 15k in 1:23:40 @ 5:35
Legs really heavy at first.

Sunday
2:00 - 20k in 1:35:32 w/ 10k hills
28:05 4:27/59/26/50/26/53/25/08/5:14/4:14
21:21 @ 4:16
Planned to do the hills in 4:30 up and 4:10-15 down due to calf worries (sensitive to that since I tore a calf muscle last oct.). Also it was a muggy day. But run last 5k strong. The calf was fine and I surprised myself by coming back at 4:16/k pace. A good week!
Weather: 25C/77F, 60% but felt higher, cloudy
Weight: 60.4kg
Shoes: 185g SkySensorNeo