March 16, 2014

No Problems

Week of Mar. 10 ~ 16
75.5km / 46.9 mi.

Pretty good week with no training problems.

Monday
3:30 - 12.5k with track team. 2.4k easy, then 3.5 x a very hilly 1k loop at a hard effort.
3.6k easy to park and one 3k loop alone at a good pace: 4:31/k. Felt ok.
8C/46F, windy so felt colder.
58.2kg.

Tuesday
Gym workout - weights and core.

Wednesday
7:30pm - Club track workout. 11k with 3.5k warmup.
1200, 1200, 1000, 1000, 800, 800
4:37, 4:24, 3:37, 3:31, 3:04, 3:03 (abt. 3' jog/wlk)
Felt good in warmer weather! Legs fresh. Felt good on the 1000s and pushed them - finished strongly on the 3:31. 800s were relaxed.
15C/59F
59.2kg

Thursday
4:00 - track practice cancelled due to rain and high levels of PM2.5 pollution. (You would think the rain would lower it, but apparently not. It doesn't bother me at all.)
12k alone in the park in 1:07:58 @ 5:40/k
3kms in 17:36/17/04/16:00.
11C/52F, light rain and wind
59.3kg

Friday
12:00 - weights and core.
1:30 - 8k in 44:48 @ 5:36/km. No time to run more.

Saturday
3:00 - 16k with 6k warmup. 4k 17:29 @4:22. 3k 12:40 @ 4:13. 2k 8:15 @ 4:08. (5 mins. walk) 1k warmdown.
I like this workout. Felt ok, although it was a chilly day.
11C/52F but windy

Sunday
12:00 - 16k in 1:28:44 @ 5:34/km. Easy, felt so-so.
13C/55F
58.2kg

3 comments:

  1. Interesting Saturday session. :-)

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  2. Nice week again Bob. You're in good shape.

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  3. A nice mix of tempo running with easy ones. Still cant get it through my head that 5.30+/km workouts do serve a purpose.

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