Week of June 17 ~ 23
76km / 47 mi.
Monday
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
Weight: 59.4kg
Tuesday
3:00 - Gym workout
Weight: 59.1kg
Wednesday
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.
Weather: 25C/77F
Weight: 59.4kg
Thursday
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
Friday
11:30 - Gym workout
2:00 - 10k in 59:30 @5:57/k
Weather: 23C/73F, 82%, light rain
Weight: 59.6kg
Saturday
3:30 - 10k in 57:30 @5:45/km
Weather: 25C/77F
Weight: 59.1kg
Sunday
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.
2 days ago
That's saying something. Think I'd go the 25k humid run!
ReplyDeleteHope the knee comes around with the 10k runs. If I was keen to lose weight, think I'd go the Grellan method - no meals before 5pm, then eat normally (or something similar). Maybe I could last to 3pm!
That's a nice training day on Sunday. Backing off a bit but you still managed 76km! I too would do the 25k hot wet and sticky run.
ReplyDeleteThat was some workout last Sunday. I wish I could do that.
ReplyDeleteYes I reckon it's the humidity that drains you! Even though it's been relatively cool down here in the mornings lately I'm sweating within the first 5 minutes.
ReplyDeleteActually remembered something that happens when you run here in the summer, the other day. You come back from a run with your hands wrinkled and white as if you've ben in the pool all day!