A Nice Run at the Beach

Week of July 18 ~ 24

Plan: 0/20/10/15/20/20/20 - 105km
Ran: 0/20/10/0/20/20/20 - 90km / 56 mi.

Monday
Rest

Tuesday
12:00 - Machines and core at the gym.
3:00 - 20k in 1:47:43 @5:23
29:30/27:20/25:58/24:54
Could do no better than 5:00 pace last 5k. Legs felt heavy and it was very humid, with rain the second half - edge of typhoon.
Weather: 26C/79F, 80%, rain
Weight: 60.7kg

Wednesday 7:30pm - club workout on the track
6 x 1000 4:00/3:45/45/45/39/38 (200m jog, total time 6:30)
Very humid from typhoon. Felt ok the last two.
Weather: 24C/75F, light rain

Thursday
Rest. All-day business trip and did not feel like running in the rain early in the morning.

Friday
11:30 Machines and core at the gym.
3:30 - 20k in 1:46:21 @5:18
27:40/27:05/25:29/26:06
Felt ok after 3k. Took it easy last 5k - saving myself for tomorrow.
Weather: 25C/77F, 40%, sunny
Weight: 60.1kg

Saturday
3:00 - in Kamakura (beach town 1hr south of Tokyo). Run with 26 club members.
From beach - 7k loop. About half up into a very hilly community, very easy pace.
Back to beach, then 13k on a sidewalk along the waterfront with Paddy O'Connor. Out at about 4:50/k, back at under 4:30/k but into a strong wind. Hot, but not brutally hot. Total time 1:50:15
Then beers and Thai food and bikini watching on the beach!

Sunday
4:00 - 20k in 1:43:30 @5:10
27:51/26:21/25:00/24:18 @5:33/16/00/4:52
Felt ok after 5k and fairly good coming back. Last k in 4:25. Nice to feel that good after yesterday's hills and good pace. My legs must be pretty strong!
Weather: 29C/84F, 50%, sunny
Weight: 60.2kg