Week of March 24 ~ 30
75km / 46.6 mi
Monday (No HS track practice - spring break)
4:00 - 12k in 1:00:15 @5:01
34:16/25:59 @5:42/4:20
Felt good, workout went as planned - 6k @4:20/k
16C/61F - nice that the weather is warmer.
58.3kg
Tuesday
Gym workout - weights and core
Wednesday
Club track workout - 5,000m time trial
19:09. Splits: 3:50/50/50/53/46
Good run - wanted to run 3:50 ks. Followed or tried to catch people the whole way. Last 300 alone, but had a good kick. Felt good but had to push the entire way.
Quite a bit faster than the 7k race last Friday.
14C/57F
58.9kg (58.5 before the run)
Thursday
3:30 - 12k in 1:07:46 @5:39
Easy recovery.
12C/54F
59.3kg
Friday
12:00 - Gym workout
1:00 - 12k in 1:06:02 @5:30
Legs stiff - DOMS from Wednesday?
18C/64F
58.9kg
Saturday
2:30 - 15.6k with 10k at quick tempo pace.
4.6k warmup. 10k in 42:37 @ 4:16/k
4:12/18/14/20/15/16/17/15/20/10
Felt good, but not great. Held the pace well. Wore my 10K/half racing shoes, a bit lighter than usual.
This is to help prepare me for a 10 mile race on April 20th.
21C/70F - nice day, warm, but not too warm.
59.3kg
Sunday
4:00 - 12k in 1:09:53 @5:50.
Easy run - recovery from yesterday.
17C/63F, 70%
59.3kg (have to lose this extra kg)
2 days ago
nice 5k time trial and the 10k tempo is also encouraging. seems like your are hitting form at the right time
ReplyDeleteWell done....you are running well.
ReplyDeleteHow does your weight go UP during a 5 Km time trial !!
Excellent time trial time. I had no such luck at the Incheon half-marathon where Kawauchi ran. Don't know what happened but the race didn't reflect my fitness level. I choose to DNF as I didn't want to do a "death shuffle" the last half. And it was rather warm. I had very good training up to it. And even planned to just run it as a workout, but that wasn't to be. Another day, another run, always another race.
ReplyDeleteJon - the weight under each day's workout is my weight in the morning, before breakfast.
ReplyDelete3.50, 3.50, 3.50 for the first 3K with a goal of 3.50 - I'd call that nearly a full house and a very good run.
ReplyDeleteGood 5000 & last k Bob. Nice 10k tempo run too. You're running well.
ReplyDelete