Week of Aug 18 ~ 24
72.7km / 45.2 mi.
4.45 - 14k. 43:30/34:21 @ 6:13/4:54
7k tempo with 5k @5:00, 2k @4:40.
Managed to feel ok after stretching at 7k.
Legs still had some tiredness from 20k on Saturday, so 5:00/k felt fast enough.
Weights and abs at the gym
7:30pm - club track workout 14.2k with 1000 x 4, 800 x 2, 400
3:50/44/40/40/3:02/2:59/80 (200m jog + wlk in 2:45, 3:30 after 4th, 2:30 after 800s)
Worked hard in the heat. Felt real good on the 3rd and 4th. Had several guys to run behind, which helps a lot. 800s were hard but kicked well on the last one.
30C/86F - at 7:30pm
Rest. Had to go out in the afternoon. Could have run 5-6k at 12:00, but it was 35°, so took a rest day.
12:00 - Gym
5:00 - 14k. 43:04/37:48 @6:09/5:24. Felt pretty good coming back.
58.3kg (big dinner and lots of wine at an Italian restaurant on Thursday)
3:30 - 12.5k with 2k x 4 hard.
9:20/8:49/8:38/8:24. (4:00 walk)
Felt terrible at first, finally able to run after 3 bouts of stretching. Thought the first would be about 10:00, so was happy with 9:20. Thereafter felt better and better! Last one was 4:17/4:07.
3:30 - 18k in 1:50:06 @6:08
Legs tired, easy pace.
28 minutes ago