Week of Jun 29 ~ Jul 5
66.4km / 41.3 mi.
Got up close to 70k and did three hard workouts.
3:30 12k with 6k easy, 6k tempo @ 4:27/k.
Felt fine on the tempo run, no problem.
Rest day. Weights and core at the gym.
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 !!
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.
14k easy.Thighs a bit sore at the end, still not recovered from the 400s.
5 hours ago