Week of June 22 ~ 28
52.8km / 32.8 mi.
Monday
Easy 9km run as I had to meet a person from Los Angeles (Track Club LA) and talk to her about running in Japan for an article she is writing.
Tuesday
Gym workout
Wednesday
Namban Rengo 5,000m time trial.
20:38 (4:08/14/07/07/02)
Felt good. Slowed the 2nd k but picked it up with no problem. 1:03 faster than last month, so seem to be getting back into shape.
Abt. 25C/77F
59.9kg
Thursday
Rest. Felt a very slight twinge after the 5,000, and at this point it's better to rest after an all-out 5k.
Friday
12k with 6k warmup, then 250m hill x 10. Worked pretty hard going up the hills, slow jog down.
Saturday
Easy 8k. Gym workout
Sunday
Easy 12k.
30C/86F
59.8kg
10 hours ago
Your speed is certainly coming back Bob. That's a very good improvement in 1 month. It's certainly best to err on the side of caution and rest up after hard efforts and bank those gains.
ReplyDeleteGood improvement Bob. Well on the way to sub-20.
ReplyDelete