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
Felt good, workout went as planned - 6k @4:20/k
16C/61F - nice that the weather is warmer.
Gym workout - weights and core
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.
58.9kg (58.5 before the run)
3:30 - 12k in 1:07:46 @5:39
12:00 - Gym workout
1:00 - 12k in 1:06:02 @5:30
Legs stiff - DOMS from Wednesday?
2:30 - 15.6k with 10k at quick tempo pace.
4.6k warmup. 10k in 42:37 @ 4:16/k
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.
4:00 - 12k in 1:09:53 @5:50.
Easy run - recovery from yesterday.
59.3kg (have to lose this extra kg)
8 hours ago