Recovery Week

Week of Feb 1 ~ 7

59.1km / 36.7mi.

I think a recovery week after three good training weeks is a good idea. Take an extra rest day and reduce the distance by about 25%, which is what I did — 80k to 60k.

Monday
Rest

Tuesday
Gym workout

Wednesday
Weekly interval workout, which I ran hard, as usual.
13.1k with 1000m x 6.
4:00/3:57/59/58/54/49 (in bet. 100m jog + walk, about 2:45)
Felt good, only really pushed hard on the last one.
7C/45F 34%,-7dp
60.3kg

Thursday
8k easy pace.

Friday
Gym workout and 10k easy, but picked up some coming back.
11C/52F
59.5kg

Saturday
12k moderate pace.

Sunday
2:30 - 16k in 45:50/38:33 @ 5:44/4:49/k
Felt good coming back, cruising nicely.
9C/48F but chilly wind, 25%, -11dp
59.7kg