Week of Aug. 8 ~ 14
Plan: 0/20/11/15/24/15/30 - 115km
Ran: 0/15/10/15/24/15/30 - 109km / 68mi. 9:46
Monday
Rest
Tuesday
11:30 - machines and core at the gym.
4:45 - 15k in 1:25:34 @5:42/k
29:58/28:58/26:37
Very hot and I knew my quads would be stiff and heavy from Sunday night, so did an easy 15k. Stretched after 10k and picked up last 5 with difficulty.
Weather: 32C/90F
Weight: 59.8kg
Wednesday
7:30pm - Namban club workout on the track.
400/1000/1200/1200/1000/800/400
WU/3:41/4:32/4:32/3:36/2:51/83. Plus extra 400 with slower people in 91.
200 jog +1min rest after 1000s, 400 after 1200s (water after 2nd 1200).
30C/86F on the track! But felt pretty good and ran fairly well.
Thursday
8:30pm - 15k in 1:23:50 @5:36
Ate dinner at 5:00. Quads a bit sore.
Friday
10:30 - machines and core at the gym.
5:00 - 24 in 2:03:48 @5:10
26:50/26:33/25:14/24:37/20:30 @5:22/17/02/4:55/4:53
Wanted to run 5:00~5:15, so perfect. Felt ok.
Weather: 32C/90F, 50%
Weight: 59.7kg
Saturday
4:00 - 15k in 1:27:00 @5:48
Different (shady) course. Might be a bit long. Legs tired and heavy.
Actually 12k is enough for a hot Saturday recovery run.
Weather: 32C/90F, 50%
Weight: 59.5kg
Sunday
4:15 - 30k in 2:39:38 @5:19
30:00/29:13/28:04/26:12/22:22/23:45
@6;00/5:51/36/14/4:28/4:45
Heat and heavy legs made first 10k slow. Felt better next 10k. Last 10k, program called for MP (4:20), but planned to be happy with 4:40. Surprisingly, the first 3k was at 4:20, but then slowed to 4:40. *Totally* exhausted at the end.
Stopped at water fountains at 7k, 13.7k, 17.9k, 27.2k (didn't plan to stop at 27, but dying of thirst). Also took energy gel cubes 3 times and stopped to stretch after10k and 20k.
Weather: Guess what? 32C/90F, 50%. 30 at finish.
Weight: 59.9kg
I think I will cut down the Tuesday and Saturday distances a bit so I can run hard on Wed., Fri. and Sun.
10 hours ago
no wonder the effort is hard and there's a bit of fatigue creeping in. these are tough temps to work in, not far off se asia conditions.
ReplyDeletebig distance in such warm weather. really great stuff.
ReplyDelete-Rop
Strong workouts, Bob. Doing 100k+ in such conditions is awesome! Keep it up...!
ReplyDeleteThe weather sounds pretty awful Bob, but you're hanging in there. Some good workouts. Can beat you slightly - 33C when I ran on the track at Vegas, but that was 7pm. Wimped out with the 107F daytime temps and ran on the treadmill.
ReplyDelete