Week of July 13 ~ 19
54km / 33.5 mi.
Monday
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.
Tuesday
Weight machines and core at the gym.
59kg
Wednesday
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.
Abt 26C/79F
59.8kg
Thursday
3:00 - 6k very easy.
27C/81F, 90%!
60.2kg
Friday
3:30 - 31C and 65% humidity, but gave the 400s a go.
11k with 400m x 10 with 90 sec rest.
95/93/89/93/92/91/92/93/91/90
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.
60kg
PS: Totally forgot about going to the gym!
Saturday
Being very cautious about the calf, so took a rest day.
59.3kg
Sunday
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.
59.5kg
2 days ago
Good effort in hard conditions
ReplyDeleteStop going on about the heat Bob. It's bloody freezing down here!
ReplyDeleteOur accounts lady at work sets her iPhone to ring every 30 minutes. With each ring she stands up and churns out 30 squats. Ewen mentioned I run in a sitting position which really hurt my feelings. Bob, you'll be pleased to hear I too now set my phone to ring. Mine goes off every 45 minutes at which time I throw myself to the floor and plank away for 75 seconds. I’m doing 8 a day! Great to read about you running strong again.
ReplyDelete