November 1, 2015

Rolling Along

Week of Oct. 26 ~ Nov 1

65km / 40 mi.
Typical good week with three hard workouts.
4th week of not eating any sugar, so weight is coming down a bit more.
No sugar means no desserts of any kind, no dark chocolate, no sugar in coffee.
First because sugar is basically bad for you and second to keep weight down.

Monday
3:30 - 10k with top three x-country boys.
5k out in 24:26, gradually picking up pace.
5k in in 21:30, starting at 4:30, down to 4:10, last k in 4:00.
Legs a bit stiff so had to work hard. The boys were just cruising along.
18C/64F, nice day.
58kg

Tuesday
Weight machines and core.

Wednesday
7:30pm - 10.6k inc. 5,000m time trial in the park (track closed). Unfortunately, it turned out to be about 4,800. Will try to get it right next month.
Ran 19:38, which would be about 20:26 for 5,000. Good pace, working hard to stay with other guys (and a woman), it felt faster.
22C/72F, 40%, DP9
58.5kg

Thursday
3:30 - 6.4k easy with kids.

Friday
3:30 - 10k easy

Saturday
11:00 - 12k easy, a bit faster coming back.
16C/61F, 60%, DP7
58.3kg

Sunday
2:00 - 16k with 8k easy, 8k tempo.
1:23:45 - 46:00/37:45 @ 5:45/4:43 last 4k@4:40/40/30/30
Felt very good after three easy days - legs fresh. Gliding along nicely for the 8k tempo.
17C/63F, about perfect for running.
57.5kg


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