March 26, 2012

Coming Back Slowly

Week of Mar. 19 ~ 25
Ran: 11/10.6/9.2/9.6/0/0/15 — 55.4km/34.4 mi.  4:44
All runs done with annoying but not seriously bad soreness in left middle and upper hamstring.

Monday
3:00 - 11k run with track team girls.
2k easy with slow girls at about 6:00/k, then 4:45/k to catch the other girls, then 5:20/k the last 7k.
Not a bad run.
Weather: 11C/52F, 10%, sunny — about the same all week, except for rain Friday and Saturday.

Tuesday
11:30 - Machines and core at the gym. Actually trying to do less machines and more of other types of strength exercises.
3:00 - Ran to the Fuchu track from school (4.8k/3mi), watched/timed the kids' workout, ran a bit on the track, ran back.
All at moderate pace.

Wednesday
7:30pm - 9.2k at the track with 600, 800, 1000, 1200, 1000, 800, 600
All at easy pace - slightly faster than 5:00/k.

Thursday
3:00 - 9.6k school to and from Fuchu track. Out 23:13, back 25:38. 5:00/k pace would be 24:00.

Friday
11:30 - gym workout.
Rest (rain)

Saturday
Rest (rain)

Sunday
2:00 - 15k in 1:17:06 @ 5:09
26:35/25:19/25:12
Left butt sore, then hamstring, then quad. Left leg is not in good shape.
Weight: 62.5kg. Should get back down to 61kg.

1 comment:

  1. Good to hear you've got things ticking over.

    ReplyDelete