Consistent Training

Week of Mar 3 ~ 9

74.5km / 46.3 mi.

Monday
4:30 - 12k in 1:02:20 @5:12/k
35:15/27:06 @ 5:52/4:31
Last 3k was 13:14 - faster than my 3k intervals last Saturday - legs just felt better, that's all. Last k was 4:05.
9C/48F
58.9kg

Tuesday
1:30 - Weights/core in the gym.

Wednesday
7:30pm - Club track workout 1000m x 6.
Only 1km warmup. 4:30/3:54/54/52/49/42
Felt ok, but wearing lots of clothes. Happy with the last one.
Had lots of people to run with.
7C/45F. Rained all day but stopped at 7:00 - lucky!
59kg

Thursday
American School track practice has started.
3:30 - 12km. 2.3k to the track. 600/400/200 x 2, 400/200.
Ran with the middle group of girls (out of 3), at a decent pace (400s about 86).
2.5k back to park, then 3k alone in park in 15:41.
7C/45F, very windy
58.7kg

Friday
11:30 - Weights/core in the gym.
3:30 - 13km.  With team. Easy 25min run, 100m hill x 8 easy, 1k, 3k x 2 alone in the park in 16:28/16:14.
5C/41F, light snow
58.4kg

Saturday
3:00 - 15k. 4.5k warmup, 4k, 3k, 2k, 1.5k warmdown.
16:40 (3:59/4:13/15/13) (5:00 walk)
12:39 (4:09/16/14) (5:00 walk)
8:19 (4:08/11)
Felt pretty good. Lighter.
9C/48F, some wind, but not too bad.
58kg

Sunday
3:00 - 14k. 1:19:30 @5:40
41:30/37:54 @5:56/5:25.
Easy run.
9C/48F
58.3kg