October 13, 2013

Good Week of Training

Week of Oct. 7 ~ 13
98.9 km / 61.5 mi.

3:30 - 11.2 k with a 5 mile tempo run (8.05k) with 5th and 6th x-country varsity boys who wanted to run 6:36 miles. We ran 6:43/38/38/39/37 - close enough, I think. This came to 33:16 or 4:09/k pace. Quite a good tempo run for me (have been doing 6k @4:20).
I felt fine the whole way, not an easy run, but not too hard either.
Weather: 26C/79F
Weight: 57.1kg - light!

3:30 - 7.4k. Normally a rest day, but there was a 2.6k fun run at school, so jogged that with the team and then did another 4.8k with the girls at an easy pace.
Weather: 26C/79F
Weight: 56.9kg

7:30pm - club track workout. 1200, 1200, 1000, 1000, 800, 800
4:30, 4:26, 3:38, 3:39, 2:57, 2:52 (200m jog, 3:00 after 12s and 10s, 2:24 after 8).
Felt good, ran hard. Wanted to run faster times, but maybe the temp. and humidity slowed me.
Weather: 25C/77F, 70%
Weight: 56.9kg

3:30 - 14.3k. Easy 8.3 with the kids, then another easy 6k in the park.

7:30am - very easy 8k.
11:30 - gym workout
3:30 - 12k in 1:10:38 @5:53/k
Weight: 56.5kg - getting too light!

3:30 - 14k. 3k, 5k x 2 tempo, 1k
5ks in 21:49 and 21:35 (21:40 is 4:20/k). 7:00 walk in between.
Felt good. Planned to run about this pace.
Weather: 28C/82F, 40%
Weight: 56.7 (early am, as are all weights)
Note: after the run and a bath at the local hot spring, I weighed 55.9 and my stomach was hurting a bit from hunger. Ate a lot, drank a beer and then felt ok. I think I should stay above 57kg.
Note 2: HS cross-country finals in the morning. Girls were 4th (top girl fell and finished 9th, 2nd girl had off day), boys were 1st, by one point, which was a great result. Our top boy ran 15:21 for 4.4k, or 3:27/k, but it's a tough course and it was hot - 28 or 29C. In fact, it got up to 31 in Tokyo, a 98-year record!

11:00 - very easy 8k
3:30 - 12k in 1:07:43 (35:10/32:33) @5:51/5:26.
Cruising easily in the afternoon and felt fine.
Weather: 25C/77F, 25% in the afternoon, lovely day.
Weight: 57.3kg.

1 comment:

  1. Good week again Bob. It's been hot down here too, but mainly east of the ranges. At our track meet Thursday night if was effing freezing -- apparent temp of about 8C.