Week of Apr 7 ~ 13
61.5km / 38.2 mi.
3:30 8.1k with track team. Easy run with 3 x 1k hilly loop at a good pace.
12:00 - Gym workout
3:30 - 8.6k w/ team. 2.3k warmup, 400m x 8 with the fast girls.
Walk 2:30-3:00 in bet., jog 400 bet. sets.
7:30pm - club track workout
1200, 1200, 1000, 1000, 800, 800
4:54, 4:55, 3:45, 3:54, 3:11, 3:17
(200m jog + walk in bet., abt. 3:00)
Hard days Tues and Thurs, so ran at comfortable pace. Only pushed the first 1000.
3:30 - with track team. 200m x 4 x 3
40/42/40/41 38/41/39/41 41/40/38/39
(35 sec. walk in bet., 400 jog bet. sets).
Into gale force wind on the home stretch (2nd and 4th of each set).
Worked hard behind the four fastest girls.
11:30 - Gym workout
1:00 - 16k in 1:25:06 @ 5:15/k
44:21/40:45 @ 5:34/5:06
Legs a bit heavy.
11:00 - 13k (approx) run up in the highlands west of Tokyo with Namban member Jon Morrell.
1:05:53. Straight up a mountain, partly slow climbing, then down a long gradual slope (trail, road), then 2 loops around a park, the second at a good pace in 6 minutes. Pleasant run, good workout.
Abt. 17C/63F, sunny
Next week I have a 10 mile race on Sunday. For some reason, there are a few 10 mile races in Japan.
4 hours ago