November 11, 2013

A Solid Week of Training

Week of Nov. 4 ~ 10
89 km / 55 mi.

Monday
2:00 - 12k with 4k warmup, 8k tempo in 34:09 @4:16/k
Still felt a bit sluggish even after the warmup, but felt good the last 4k after getting fully warmed up.
4:20/26/17/17/13/12/11/12
Weather: 18C/64F
Weight: 57.8kg

Tuesday
Gym workout

Wednesday
7:30pm - club track workout. 1000m x 6
3:41/38/42/41/42/31 (jog 2', walk 50")
Felt very good and ran well. Pushed each one and kicked strongly on the last one.
Weather: 17C/63F
Weight: 58 (but 56.8, somehow, before the workout)

Thursday
3:00 - 12k easy in 1:07:00 @5:35/k
Weather: 14C/57F
Weight: 57kg

Friday
11:00 - 8k easy in 45:33 @5:42/k.
12:00 - Gym workout
3:45 - 12 easy in 1:07:24 @5:36/k  (34:32/32:52)
Felt hungry!
Weather: 16C, 18C
Weight: 57.3kg

Saturday
3:00 - 14k with 3k warmup then 5k, 3k, 1k hard
5k - 21:16 @4:15/k (walk 6:00)
3k - 12:21 @4:07/k (jog 1k in 6:36)
1k - 4:01. Disappointed. It felt faster and I wanted to get under 4:00.
Weather: 13C/55F, cloudy and felt chillier.
Weight: 57.2kg

Sunday
11:00 - 8k easy in 47:27 @5:56/k
3:30 - 12k cruising in 1:06:32 @5:33 (33:52/32:39)
Felt good in the afternoon.
Weather: 13C, 18C
Weight: 57.1kg

Next week: tapering from Wednesday for the half marathon on Sunday.

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