Week of Oct. 19 ~ 25
64.4km / 40 mi.
3:30 - 12.2k. 6.2k easy with the JV girls, 6k alone @4:35 pace.
Quads stiff, legs kind of heavy.
Weight machines and core.
7:30pm - 11.4k with 1000m x 6.
Running in the park because our track is closed for six months for resurfacing.
Nice loop on a wide asphalt path with one slight down/up hill, pretty close to exactly 1,000m.
3:50/44/44/47/48/44 (150m jog/walk in about 2:50).
Felt good and ran well - worked pretty hard.
17C/63F, 75%, dp 13
3:30 - 6.8 easy, mostly with the kids. Legs tired.
12:30 - Weight machines and core.
3:30 - 12k. 6k warmup, 250m hill x 10 hard up, easy down. A bit faster than previous weeks, due to cooler weather.
Legs were stiff warming up, but felt good once I started the hills.
4:30 - 8k easy.
3:00 - 14k in 1:20:26. 42:23/38:03
Out at 6:00/k, back at 5:30, with 5th and 6th ks faster.
20C/68F, 23%, dp -2.
4 hours ago