Week of Oct. 28 ~ Nov. 3
72 km / 44.7 mi.
Rest - recovery from 9K "race" on Sunday
Rest and gym workout
7:30pm - 9k with club 5,000m time trial
18:57. Splits: 3:47/47/49/51/43
Felt great. Had three guys to follow, which helped a lot. Surprisingly, went past them all in the last k. Even had a good kick. So while it's not "fast,' given my past performance, it's the best I've run in quite a while so I'll take it.
Weather: 18C/64F. felt cool. This is the ideal temperature for me….
Weight: 57.4kg (56.8 before the run).
3:00 - 12k easy in 1:07:18 @5:36
11:00 - 8k easy 44:15 @5:32
2:00 - Gym workout
3:30 - 12k easy in 1:05:45 @5:28. Legs felt fine.
2:00 - 13k with 3k warmup, 4k, 3k, 2k hard.
4k in 16:48 @4:12 (walk 6:00), 3k in 12:15 @4:05 (walk 5:00), 2k in 8:08 @4:04.
Felt good. A little soreness in hip joint the last 500m, so abandoned the plan to do 400 x 2, 200 x 2.
11:00 - 6k easy in 35:11
2:00 - 12k easy in 1:04:17 (different course, may have been a bit short).
Getting ready to watch Kawauchi in the New York City Marathon. Great live feed on abclocal.go.com
3 hours ago