Week of June 6 ~ 21
53km / 33 mi.
3:30 - 10K with last 4k at tempo pace (4:30/k)
Rest day - gym workout
7:30pm - Club track workout. 400 warmup, 1200/600 x 3
This is a good workout. The object is to do the 1200 at an "average" pace, take a short rest, then run the 600 all out. Then a longish rest after the 600s.
Very humid, rain last 600.
Chilly rain all day. After running in warm weather, I didn't feel like running in this.
And a rest day is never a bad idea.
11k. 9k easy, last 2k at 4:30/k pace.
12k. Easy out at about 6:00/k, In at 5:00 for 3 k, then 4:40 for 3k. Ie., a moderate 6k tempo run.
32 minutes ago