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.
10 hours ago
Good week and news about the back settling down. I put on about 2kg over Christmas too - long bike rides should take care of it.
ReplyDeleteGood to see you training at higher volume again... Are you considering going to the Masters World champs at the end of october in Perth?
ReplyDelete