Week of Nov. 18 ~ 24
63.4km / 39.4 mi.
Monday
Rest from race yesterday.
Caught a cold - throat was sore from Saturday but fortunately I was all right yesterday.
Tuesday
Rest
Wednesday
7:30pm - club track workout.
600, 800, 1000, 1200, 1000, 800, 600
2:26, 3:18, 3:51, 5:11, 4:03, 3:26
Legs still not fresh and felt a bit "off" due to the cold.
Warmed up, then ran a decent 1000, then took it easy, and skipped the final 600.
Weather: 13C/55F
Weight: 57.8kg
Thursday
Rest
Friday
11:00 - 8k in 45:12 @5:39 - average pace
12:30 - Gym workout
3:30 - 12k in 1:06:47 @5:35
Saturday
2:00 - 3k warmup, 5k, 3k, 1k hard tempo
5k: 21:13 @4:15 4:16/18/13/12/14 (walk 6:00
3k: 12:39 @4:13 4:13/19/07 (jog 5:54)
1k: 3:57
Still have some sinus congestion, so this was a good workout.
Weather: 15C/59F
Weight: 57.9kg
Sunday
11:30 - 8k in 44:54 @5:37
3:30 - 12k in 1:06:13 @5:31 (34:09, 32:04)
Weather: 13C, 15C, 30%
Weight: 57.6kg
2 days ago
I know it was a recovery week but I still do admire your discipline. Running easy paced sessions at around 5.30. What do you think about? Form, holding back or anything but running?
ReplyDeleteMark: I just cruise along, not trying to run any particular pace. Anything from 5:30 to 6:00 is acceptable on an easy day. I do try to maintain a relaxed, efficient running form.
ReplyDeleteNot bad for a light week Bob. Luckily we're (touch wood) over the cold and flu season down here.
ReplyDelete