August 17, 2014

Good 84km Week

Week of August 11 ~ 17

84.2km / 52.3 mi.

I guess it was a good week, considering that the high humidity made it difficult to run.

Monday
4:30 - 12k. 6k out at 6:00 pace, then after some good stretching, started back at a good pace. However...got a hamstring twinge after 3 minutes so walked 100m back to a handy fountain and drank a lot of water. Started up again, slightly slower, but the first k was still 4:20. Next two were 4:32 and 4:37, then 4 mins later got another twinge. Immediately stopped, walked in circles for a while, then jogged back home. Too bad as I was feeling good, but proud of myself for being smart enough to stop the instant I felt something.
30C/86F, 65%, sunny
58.8kg

Tuesday
Rest day. Gym for weights and core.
57.9kg

Wednesday
7:30 - Club track workout. 14.2k (6.6 warmup) with 1200, 1000 x 2, 800 x 3, 400.
4:50, 3:47, 3:48, 3:02, 3:00, 2:58, 79.
Abt. 3:00 (200m jog) after first 3, 2:15 after 800s.
Felt good from the 1000s. Worked hard to stay with some guys (and girl).
After these workouts, by the way, I lead most of the group (about 80 people) in a 15min abs workout, which they seem to enjoy (and is very good for them).
27C/81F, 70%
57.9kg

Thursday
3:00 - 14km in 1:27:02.
44:21/42:41 @ 6:20/6:06. VERY humid - hard to run. Plus legs felt heavy. Light rain at first, then heavier, then stopped. Actually, it was easier running in the rain - could feel the humidity more after it stopped.
27C/81F, 92%
57.5kg

Friday
12:00 - Weights and core.
5:00 - 12k in 1:11:30. 37:12/34:18 @6:12/5:43.
Felt so-so.
32C/90F, 60%, sunny
57.7kg

Saturday
3:30 - 20k in 1:56:45
60:23/56:22 @6:02/5:38. Had lots of time, so decided to do an easy 20k - long for me! Started to rain one minute after I started. Hard for 5 mins, then off and on. Sun came out 5 mins before I finished.
24C/75F, 80-90%
57.5kg

Sunday
3:30 - 12k in 1:11:28.
37:34/33:54 @6:19/5:39. Heavy going out, ok coming back.
30C/86F, 80%, cloudy
57.4kg

4 comments:

  1. Good week. Conditions certainly hard. Well done.

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  2. Come on Bob ... how can anyone enjoy doing 15 minutes of ab work! If I said I did a standard plank - 2 reps of 1 min each twice a week you'd say ... 84km is a great week and yes smart to pull back on the Monday.

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  3. They enjoy suffering together....

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  4. I'm proud of you too Bob. Great call. 20k is extremely long for me at the moment!

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