January 31, 2016

Even Pacing!

Week of Jan 25 ~ 31

84.2km / 52.3 mi.

Good week. The even pacing day was Friday.

Monday
3:30 - 12k easy.
7C/45F
59.6kg

Tuesday
Gym workout

Wednesday
7:30pm - 9.2k with 5k time trial.
21:03 - 4:12/km. Ran with another guy for 2k, but he got a cramp, so ran the next 3k alone. Felt good, but it's hard to get motivated on a cold night. (Ok, only 10°, but I don't like the cold!)
10C/50F, 30%, -6dp
59kg

Thursday
3:00 - 12k easy.

Friday
11:30 - 20k in a light rain. Cold, but I wore a lot, so was warm enough.
2:00:45 — Out: 1:00:22.87   In: 1:00:22.78.
Even pacing! And that's without checking my watch at all.
6C/43F, 100%, 6dp
59.6kg

Saturday
3:00 - 12k easy.

Sunday
2:45 - 20k in 1:47:58. 5k splits 29:06/28:45/26:55/24:12
Pace/k: 5:49/45/11/4:50  last k in 4:38.
Not a bad run, esp. considering I did 20k on Friday (still not really used to doing "long" runs).
10C/50F, 35%, -2dp

Great run today by my favorite runner, Kayoko Fukushi, at Osaka - 2:22:17, clearing the Japan Federation mandated 2:22:30 for automatic selection for the Rio team.
And also by my favorite male runner, Scott Brown, 1:22 in the Half Marathon version of the same race.

Three weeks over 80k, so will take an easy week next week, resting Monday and Tuesday.


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