An Average 100K Week

Week of Aug. 15 ~ 21

Plan: 0/15/10/15/24/10/30 - 104km
Ran: 0/15/11/15/20/25/15 - 101km / 63 mi. 9:15

Monday
Rest

Tuesday
11:30 - Machines and core at the gym.
4:30 - 15 easy in 1:22:18 @5:29
Quads a bit tight, hot day.
Weather: 33C/91F, 50%, sunny
Weight: 60kg

Wednesday
7:30pm - track workout.
400/800/1000/1200/1000/800/400
Warmup/2:54/3:34/4:25/3:39/2:54/82
Plus a slower 400 barefoot.
Hot but felt ok and worked pretty hard. 2-4 people running the same pace made it easier.
Temp: 30C/86F on the track.

Thursday
4:00 - 15k easy in 1:25:37 @5:42
Legs stiff and it was hot!
Weather: 35C/95F, 40%
Weight: 59.5kg

Friday
Have to adjust 3-day schedule due to various commitments.
AM - hard rain
3:30 - 20k in 1:49:22 @ 5:28
29:16/28:18/25:59/25:50 @5:51/39/12/10
Planned to go faster last 5k, but quads sore. Anyway, a hard run tomorrow.
Weather: 23C/73F, 70%, some rain

Saturday
2:00 - 25k in 2:08:30 @5:08
29:02/27:25/27:31/22:22/22:09 @5:48/29/30/4:28/4:25 Last 2K 4:22/4:10
Legs stiff at first, but stretched 3 times and worked hard last 10k. A good effort.
Weather: 25C/77F, 50%

Sunday
4:30 - 15k in 1:21:06 @5:24
Out: 42:43, In: 39:23
Legs felt tired, but not sore.
Weather: 20C/68F, misty