February 10, 2013

4 Hard, 3 Off

Week of Feb. 4 ~ 10

79.4km / 49.3 mi.
Sticking to the four days on, three days off schedule. Seems to be good for me. I'm not running high mileage, but working pretty damn hard every day, which is good, I think.


11:30 - Gym workout
1:30 - 30k w/ 2' walks after 10k and 20k.
Pace per k: 5:42/31/20/09/01/05 total 5:18
Knee was ok, hamstring got a bit sore. Also got tired the last 5k.
Ran 30 rather than 25 because forecast for tomorrow is snow.
Weather: 12C/54F, 20%, cloudy
Weight: 60kg

AM snow and rain.
7:30pm - 9.4k with 1000m x 6 in 4:13/10/10/12/13/05
Felt ok, but not "good." Quads a bit sore.
Weather: 3C/37F, cold but no wind.
Weight: 59.7kg


11:30 - Gym workout
1:30 - 18k. 2k WU, 1k WD, 5k x 3 "hard."
4:31/26/27/37/32 (5' walk) 4:25/38/43/44/30 (5' walk) 4:35/28/31/36/28. Aver: 4:32.7.
Cold, strong, swirling wind. Faster ones were with the wind, slower ones against.
Didn't feel too good, but worked pretty hard.
Wore Adi Zero Feathers, which I don't especially like. They're light, but have a big heel and are stiff.
Weather: 6C/43F, windy
Weight: 60.1kg


11:30 - Gym workout
1:30 - 22k with 5 x 1.2k hill (5 up hard, 5 down easy)
5k WU 26:37. Hills: 5:42/41/43/42/34
5k back in 23:24 @ 4:42
Legs a bit tired, wore the heavier shoes that I usually do long runs in.
Weather: 8C/46F. 30%, clear, no wind.
Weight: 59.9kg

I will be going to Cairns next Thursday with the wife for 6 days. Heat training. Looking forward to it.


  1. good training this week bob. enjoy the warm weather

  2. Good luck. Enjoy Cairns. Weather there should be in the low 30s so not too hot but a bit of a change from Tokyo.

  3. Don't think I'd fancy Cairns in mid-summer. I'm sweating enough down here! Enjoy the holiday. If you go for a swim post run, watch out for Crocs.

  4. Crocs? That's one comment I won't pass along to my wife...she won't even want to go.

  5. Enjoy the warm weather training Bob.

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