June 26, 2011

Slightly Easier Week

Week of June 20 ~ 26

Plan: 0/18/10/10/16/10/20 = 84km
Ran: 0/18/11/0/16/8/20 = 73km / 45 mi. 6:38

After three hard weeks of hills, I decided I should take an easier week (but with a hard workout on Sunday).


11:00 - machines and core at the gym.
4:30 - 18k in 1:31:14. 8k of hills rather than 10k. 3 up hard, 2 down hard.
5k in 27:43. 1 k hills: 4:45/5:09/4:33/5:15/4:37/4:23/5:33/4:21
5k in 24:50 @4:58.
Legs tired, hot weather, and slight cold? (cough)
Weather: 28C/82F, 45%, sunny
Weight: 60.6kg
Shoes: 185g Asics SkySensor Neo

7:30pm - Track workout - 11km
2000/1600/1200/800/400 +400, 2x100 barefoot
7:39/6:03/4:37/3:00/82 (400 jog after first two, 200 jog after next two).
Felt only so-so, but worked hard.
Weather: 27C/81F (on the track)
Weight: 59.8kg (finally under 60! - the leaner you are, the faster you are))
Shoes: 160 AdiZeroPro

Rest - felt very tired, also it was very hot (32C/90F), and cough is worse.

11:30 - machines and core at the gym.
4:30 - 16k in 1:20:18. 6k of hills. 2 up hard, 2 down hard.
5k in 27:24. ik hills: 4:35/5:10/4:34/4:10/5:31/4:12
5k in 24:39 @ 4:56
Legs tired, esp. last 5k...and hot!
Weather: 30C/86F, 50%, sunny
Weight: 59.8kg
Shoes: 185 SkySensors

8k easy in 56:05.
Cut it short from 10 to 8 to try to beat the rain, but was 1.4k too long - cloudburst!
Cut the distance yesterday and today to have a good workout tomorrow.

9:30am - Paddy and Don from Namban came out to run the hills with me. They are both stronger runners than I am.
20k in 1:35:49 w/ 10k hills
4.6k in 25:41. 4:13/5:00/4:04/51/09/5:08/4:16/3:47/7:37(1.4k)/3:57
5k in 20:46 @4:09 (as usual, no rest between last hill and 5k)
Fast on the hills following those two. Tired last 2 and 5k back, but worked hard. They came back in 19:40/50.
Good workout, nice to run it with others. Actually, I am not 100%, as I still(!) have a slight cough.
Weather: 22C/72F, 60%, very humid
Shoes: 160kg AdiZeroPro

1 comment:

  1. You did bloody well for not being 100% healthy. Wouldn't mind your 20:46 'warm-down' as a race time.