Finally a Proper Training Week

Week of Jun 29 ~ Jul 5

66.4km / 41.3 mi.

Got up close to 70k and did three hard workouts.

Monday
3:30  12k with 6k easy, 6k tempo @ 4:27/k.
Felt fine on the tempo run, no problem.
26C/79F, 50%
59.3kg

Tuesday
Rest day. Weights and core at the gym.

Wednesday
Track workout. 12k with 5k warmup, 1000m x 6.
4:00/3:52/52/54/55/44. (200m jog in 2', 30-50" walk)
Felt good, back in the A group, so had lots of people to follow.
Even the last one felt good.
25C/77F, 94% humidity !!
59.6kg

Thursday
8k easy.

Friday
1:00  weights and core at the gym.
3:30  12k with 6k warmup, then 400m x 10.
95/90/91/91/91/90/91/91/93/86 (90" walk)
Felt good, running with a nice rhythm. Quads a bit sore jogging back home.
22C/72F, 90%
58.8kg

Saturday
8.4k easy.

Sunday
14k easy.Thighs a bit sore at the end, still not recovered from the 400s.