March 2, 2014

Pretty Good 82K Week

Week of Feb. 24 ~ Mar. 2

82.5km / 51 mi.

Monday
3:30 - 12k in 61:03. 35:23/25:40 @5:54/4:17/k
6k @4:17 was pretty good, and I felt good.
8C/46F

Tuesday
Rest

Wednesday
7:30pm - 12.5k. 5,000 time trial on the track.
19:40 @3:56/k. 3:50/58/59/4:04/3:49
Felt good. After 1000m, was following two guys, which helped a lot, otherwise would have slowed down more. Passed them with 1000 to go and ran strongly last km.
9C/48F, no wind
59.6kg (been putting on weight)

Thursday
4:00 - 12k in 1:04:46. 35:11/29:36 @ 5:52/4:56/k
Felt ok.
9C/48F, light rain
59.3kg

Friday
12:00 - Weights/core workout.
1:30 - 16k in 1:21:16. 43:29/37:47 @5:26/4:43/k.
Short walk after 8k. With wind coming back. Running easily both ways.
16C/61F! Warm enough that I wore shorts and a t-shirt - delightful.
59kg

Saturday
3:00 - 14k. 4k warmup, 3k x 3 hard, 1k warmdown.
3k in 13:37 (4:31/37/29), 13:29 (4:25/31/33), 13:16 (4:26/28/22). 5 mins walk in between.
Chilly with drizzle, so bundled up - not conducive to running fast. Also 8k @ 4:43 yesterday may have been a bit too tiring. Felt just "ok", but worked hard.
8C/46F, rain
58.9kg

Sunday
3:00 - 16k in 1:31:03. 47:03/44:00 @ 5:53/5:30/k
Felt so-so. Cold and light rain, so not a pleasant run.
6C/43F, light rain - better than snow!
59kg

3 comments:

  1. Looks a good week. Well done. Like those 3 Km repeats.

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  2. A nice week there Bob with just the one rest day. Cold southerly blowing through town today. Temp. 14C. Where did our summer go!

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  3. Another good week Bob. You'd be top-10 outright at our Parkrun with 19:40. Hanging on to high 20s here. Looking forward to a run of 15-20C days.

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