Good Week

Week of Feb. 25 ~ Mar. 3
82.8km / 51.5 mi.

Monday
Rest

Tuesday
12:00 - Gym workout
2:30 - 20k - 10k easy, 3-4' rest, then 10k at MP or thereabouts.
28:07/26:40/22:25/22:17
Last 10k were: 4:23/24/32/36/29/28/26/30/29/23
So not bad - against a wind, too. Felt ok, but not real good.
Weather: 8C/46F, 20%, sunny
Weight: 60.4kg

Wednesday
7:30pm - 10.8k - 5,000m time trial on the track with club.
20:30   3:58/4:08/4:06/4:09/4:08
Wanted to run 20:00, but this was ok. Not much warmup. Felt pretty good from the 2nd k, good effort the whole way.
Weather: 5C/41F ? anyway, cold

Thursday
Rest

Friday
12:30 - gym workout
2:30 - 22k killer hill workout
5k warmup in 27:21, 1.2k hill x 5 up and down.
3 hard effort down, 1 hard up, then last one hard up, hard down and continue on for hard effort 5k, which was 23:54 @ 4:48 (into wind and with heavy shoes). Hard workout!
Weather: 16C/61F but very windy so didn't feel so warm.
Weight: 60.3kg

Saturday
Rest

Sunday
1:00 - 30k in 2:28:55 @4:57/k
27:44/23:58/25:38/25:16/23:24/22:54
@ 5:33/4:48/5:06/5:03/4:42/4:36 last 2k 4:26/26
Tried to run MP (4:30 or less) or at least hard 2nd 5k (to tire my quads), than again last 10k. Didn't run MP, but worked hard and finished well. Knee ok. Left hamstring and butt a bit sore, but not bad.
Weather: 9C/48F, 20%, cloudy, slightly windy (always against me)
Weight: 60.4kg