Week of Sept. 30 ~ Oct. 6
45.5km / 28.3 mi.
After my half marathon last Sunday I made sure to take a good recovery week. This was because after that race in 2010 I went right back to hard training and two weeks later tore my calf muscle.
I'm finally learning....
Monday
Rest
Tuesday
Rest
Wednesday
7:30 pm - club workout in Yoyogi Park, as the track was closed.
11.5km. 1000m x 6 - cruising in 4:16/22/20/21/26/25 (2:30 jog/walk).
Legs were basically ok, but kind of stiff. Left quad was a bit sore.
Weather: extremely humid!
Weight: 58.1kg
Thursday
Rest
Friday
11:00 - 12k very easy.
Weather: 19C/66F
Weight: 57.3kg
Saturday
4:00 - 12k with 6k easy at just under 6:00/k, 6k easy tempo in 31:18 @5:13/k (planned abt 5:20).
Weather: 19C/66F, light rain
Weight: 57kg
Sunday
3:00 - 10k in 55:48 @ 5:36/k
Just cruising easily. Will do a hard tempo run tomorrow with x-country team boys. Would like to do 8k at 4:10/k pace.
Weather: 24C/75F, beautiful day
Weight: 56.9kg
11 hours ago
Good to see you're finally learning Bob. Took a while ;)
ReplyDeleteSome beautiful days down here too at last.
You deserved it. I'm guessing you didn't treat yourself to a bowel of hot fries, salted peanuts and a beer or three or did you? Nice recovery week.
ReplyDelete