Week of July 13 ~ 19
54km / 33.5 mi.
4:00 - 34C/93F in the shade. 10k run with 5k tempo, cut back from the usual 12/6. Also because my legs were still a bit heavy from last week.
Tempo run was at 4:41/k, ok for the heat. Did NOT feel like running another km.
Weight machines and core at the gym.
7:30pm - club track workout. 13k with 6.2 wrmup, then 400 wrmup, 1200/600, 1200/600, 1200/600. The object being to run the 1200s at a moderate pace, take a short rest, then push the 600s to the limit. Then a longer rest.
Splits were 4:57/2:07, 4:56/2:13. 5:01/2:15. 1 min after the 12s, 3:30 after the 6s.
Not very fast, the problem being I ate and drank (latte) a bit too much in the late afternoon, so my stomach felt very heavy. Felt it esp. on the 600s, which were painful.
3:00 - 6k very easy.
3:30 - 31C and 65% humidity, but gave the 400s a go.
11k with 400m x 10 with 90 sec rest.
Hard efforts, good for 31 degrees, I suppose.
After jogging 1k of the 2k back home, my left calf started to hurt, so walked the final k.
PS: Totally forgot about going to the gym!
Being very cautious about the calf, so took a rest day.
2:30 - 14k at an easy pace. No problem, but didn't feel like running any more, as I began to feel it in the quads.
34C/93F, but only 45% humidity and cloudy, so didn't feel too hot.
1 hour ago