Week of June 17 ~ 23
76km / 47 mi.
3:00 - 24km easy @ abt 5:48/km ( still no watch).
Ran long since I din't run yesterday.
Dull ache in the knee as usual. Manageable, but it's there.
Weather: 30C/86F, sunny
3:00 - Gym workout
7:30pm - Club track workout 400m x 12 (with watch)
91/84/82/81/83/80 (90sec walk after each, 3:10 walk after 6th)
87/82/84/83/82/78 (90sec walk)
Good workout, worked hard, had lots of people to run with.
Kinesio tape on knee, was ok after 3rd one.
3:00 - 10km in 59:34 @5:57/k
Getting tired of running on an aching knee, so between the extremes of 0 and 20km, decided to do 10k each day. After about 3k, it is not too sore.
Weather: 22C/72F, light rain
11:30 - Gym workout
2:00 - 10k in 59:30 @5:57/k
Weather: 23C/73F, 82%, light rain
3:30 - 10k in 57:30 @5:45/km
2:00 - 13k with 3.5k WU, 5k hard, 3k hard
5k in 20:42 @4:08/k (walk 8mins) 3k in 12:27 @4:09/k
Faster than expected. Knee felt fine for the 5k, a bit sore for the 3k.
Worked hard on the 3k, with last k fastest of the day in 4:04.
Weather: 25C/77F, 70%
Weight: 58.1kg ! Counting those calories! (about 1600 per day, which is not a large amount)
Interesting note: My friend Susan, who recently ran 700km across the desert in Australia, said that running 25km this morning at high humidity was harder than running 45km in the Outback.
21 hours ago