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
9 hours ago
Looks a good week. Well done. Like those 3 Km repeats.
ReplyDeleteA nice week there Bob with just the one rest day. Cold southerly blowing through town today. Temp. 14C. Where did our summer go!
ReplyDeleteAnother 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.
ReplyDelete