Week of August 1 ~ 7
Plan: 0/20/10/15/20/15/25 - 105km
Ran: 0/20/11/15/20/15/22 - 103km / 64 mi. 9:15
4:45 - 20k in 1:43:55 @ 5:12
The plan was to run the 2nd 5k at 5:15, 3rd at 5:00 and 4th at 4:40 and basically accomplished that. I felt ok after 5k and good the last 5k (rain second 10k made it a bit cooler).
Weather: 26C/79F, cloudy then rain
7:30pm at the track. 1000m x 6
3:51/37/40/41/43/29 (200m jog, total time 6:30; 8:00 and water after 3rd)
Felt good from the 2nd, pushed the last one, feeling good.
Weather: 27C/81F at the track
5:00 - 15k in 1:25:03 @5:40
11:30 - machines and core at the gym.
1:30 - 20k in 1:45:46 @5:18
Hot. Hard to run fast on the last 5k.
Weather: 31C/88F, 50%
1:30 - 15k in 1:25:02 @5:40
Very easy - hot....
Weather: 32C/90F, 70%
9:45pm 22k in 1:57:35
5k - 12k with 1.5k hard, .5k easy x 6 - 5k
5k: 30:19, then:
Heavy rain in afternoon, so had dinner at 5:30 and ran at 9:45. It was cooler and pleasant to run. The bicycle path is pretty well lit, so no problems. Felt stiff at first and still heavy from dinner. The original program called for the 1.5ks in 4:00, but that is obviously too fast, at least in the summer. First 1.5k was at 4:45 pace, then felt better. 3rd one was mostly uphill, 4th was mostly downhill, but even so, 6:07 (4:03/k) was surprising. 5th and 6th were pretty good, too.
22k is long enough for this workout (original plan was 25). Even so, the last 5k feels very long. On a hot day, you could reduce the intervals by one. It's a very hard workout.
Weather: 25C/77F, 70%
4 hours ago