Week of Aug. 19 ~ 25
80.1km / 50 mi.
4:30 - 12k with 6k very easy, 6k in 28:36 @4:45. 2k splits were 9:52/9:35/9:07.
Felt very stiff at first, managed to run after stretching a bit at 6k. The last 2k was a bit of a surprise.
Weather: 32C/90F, 55%
3:00 - Gym workout
7:30pm - club track workout. 7.6 k with 400 x 4 x 3
92/86/82/82 85/86/86/83 87/84/86/81 (walk abt 1:25 after each, 2:50 after 4th and 8th)
Felt ok but not great. Ran fairly hard - tough workout in high humidity!
Weather: 30C/86F, 80%
10:30 - 8.5k very easy.
5:00 - 14k in 1:23:04 @5:56 (out @6:09, in @5:43). Felt much better than in the morning, although legs tired.
Weather: 32C, 31C, 60%
1:00 - Gym workout
3:30 - 12k in 1:13:35 @6:08 (6k in @ abt 5:50)
Weather: 29C/84F, 60%
3:30 - 14k with 4k WU, 4k/3k/2k tempo, 1k WD
Really stiff and tired - could barely move at first. Walked and stretched after each WU km and managed to set off at a good pace. 4k in 18:10 (9:05/9:05) @4:32 - wlk 5 mins - 3k in 13:24 @4:28 - wlk 5 mins. 2k in 9:05 (4:36/29). Really good effort, esp. the 3k and the last k.
This is a good workout - I recommend it. (Ideally, you should get about 10 sec per k faster each interval. But hard to do on a hot day.)
Weather: 31C/88F, 55%
1:00 - 12k very easy. Lower back sore (got sore last night) but ok when running. Knee slightly sore. Very stiff and tired. Schedule called for 8k+8k, but cut it back to one run. (Have to run with kids tomorrow - first day of American School cross country practice.)
Weather: 25C/77F, 80%
57.6kg is 126 lbs — light!
12 hours ago