January 17, 2016

80K Week - It's Been a While

Week of Jan 11 ~ 17

82.4K / 51.2 Mi.

First 20k run and 80k week for a looong while - more than a year. Well, I was injured and then doing speed work for 10K racing....

Monday
2:30 - 12k easy.
I have a pain in my right lower back that I suddenly got yesterday. No idea why. It's very painful when I get up after sitting, but ok when walking and running. I presume it will go away.
10C
59.6kg

Tuesday
1:00 - Gym workout

Wednesday
7:30pm - 12.4k with 2000/1000 x 2. 5.4k warmup  and 1k warmdown.
8:31, 4:03, 8:31, 4:01.
Cold, but no wind. Felt ok, went as fast as I could. At least the 1000s were not bad.
8C
60.1kg

Thursday
4:30 - 12k easy.

Friday
1:00 - Gym workout
3:00 - 14k with 7 out easy, 7 in at 5:07/k, last 4:46.
An "easy tempo" run. Felt pretty good.
8C
60.2kg

Saturday
3:30 - 12k easy.

Sunday
3:00 - 20k in 1:55:25. 5:52 pace out, 5:40 in.
Nice, comfortable run, legs were fine, good to do a 20k run again.
9C
59.9kg
No wind all week, which was great. I hate windy winter days.
Put on about 2kg since pre-holidays, but it will come off eventually.
Still have slight back pain, but it is gradually going away.

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