June 22, 2015

Plugging Away

Week of June 6 ~ 21

53km / 33 mi.

Monday
3:30 - 10K with last 4k at tempo pace (4:30/k)
28C/82F, 50%
Wt: 59.3kg

Tuesday
Rest day - gym workout

Wednesday
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.
5:06/2:15/4:58/2:17/4:56/2:13
Very humid, rain last 600.

Thursday
8k easy.

Friday
Gym workout.
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.

Saturday
11k. 9k easy, last 2k at 4:30/k pace.

Sunday
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.
22C/72F, 73%
59.7kg

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