Week of Nov. 9 ~ 15
My new training maxim: As long as you're pain-free, you're training well.
61km / 38 mi.
3:00 - 12k, with 6k easy, 6k easy tempo
Second 6k was just about 5:00 pace for 4k, then 4:30 pace for 2k.
Did a 10k easy tempo run yesterday, so decided to do another today.
18C/64F, 80%. 18DP
Weight machines and core.
7:30 - 12k with club interval workout in the park. 2000 x 2, 1000, 500 x 2.
5k warmup. Intervals: 8:01, 7:53, 3:48, 1:54, 1:54. (4:30 after 2000s, 3:30 after 1000, 500)
Felt good, ran hard.
Had the pleasure of meeting David Sweeney at dinner. He's here from Oz visiting Mike Trees and will run the Otawara 10K on the 23rd, which I am also doing.
16C/61F, 40%, 5DP
1:00 - Weight machines and core.
3:30 - 13k with hard 4k, 3k, 2k.
17:47 @4:27 (5min walk)
12:56 @4:19 (5min walk)
Felt good and ran well. Good workout.
15C/59F. 55%, 6DP
Decided to take an extra rest day.
4:00 - 16k in 1:35:52, just about an easy 6:00 pace.
I go over one small bridge that goes over a road, but it's high enough to afford a view of Fuji-san. Clear day, golden sunset with blue mountain in the front of it - beautiful. Fuji is a long, long ways away (100km?), but it is so immense that it is visible from here and even from well north of Tokyo.
4 minutes ago