Week of July 6 ~ 12
66km / 41 mi.
3:30 - 12k with 6k easy, 6k at tempo pace of 4:30/k.
Quads a bit heavy, but felt fine.
22C/72F, 94%, light rain
Weights and core at the gym.
7:30pm - club track workout.
400 (warmup), 800, 1000, 1200, 1000, 800, 600
2:57, 3:46, 4:44, 3:42, 3:12, 2:06
Felt good, Ran the first 800 and the 1200 fairly hard, and the 1000s all out. 3:42 was nice, best time since last Oct. 1. On the 600 I somehow just took off on the last 300. Rocketed past the three people I had been following and just kept going, smoothly and powerfully. No idea where that came from. 2:06 is an 84 400 pace, but the splits were probably 89/79. Ok, not blinding speed, but pretty good for me at this point, esp. at the end of a workout.
22C/72F, 100%, light rain
8k very easy, just a jog.
1:00 Weights and core at the gym.
4:00 - 12k with 6k warmup, then 250m hill x 10, jog down. Did them all at a good pace. 1k back home.
8k very easy, quads heavy.
12k even easier, legs _really_ heavy.
11 minutes ago