8:02 running time 75.6k
Monday - 60' My runny nose from 7 days ago has turned into a real cold.
Tuesday - 60' and gym workout. 18C and felt very chilly.
Wednesday - 1200, 1000 x 2, 800 x 3, 400
5:03, 3:53, 3:54, 3:06, 3:10, 3:16, 87
Chest cold affected me - coughing on the 1200, which is not a good sign.
Was breathing ok on the 1000s, however. Then on the 800s I was feeling weak and also my quads were hurting, I suppose from 4 hours running in the last 3 days.
Thursday - 90' - felt ok, but slight cough
Friday - rest, gym
Saturday - 73' - 6k WU, 4k tempo, 2k
Ran the 4k at 4:37/k, not pushing hard because I still have congestion and also will be doing a hard trail run tomorrow.
28C, but a cool breeze in the park. Weight is down to 59.3kg
Sunday - 18.6k, of which about 14 is an unending series of steep up/down/up/down, etc. With lots of roots and stones. Running with 4 other guys and 3 girls - but ran most of it with one of the guys.
Very easy out and back until 3k to go, at which point I went hard to the finish (as I always do on this course). That 3k is rolling up and down but more down than up.
For most of the way, I had to walk up a lot of the steep uphills, more so than in the past. 20 years ago I would run the whole way, but no more. Still a very hard workout, though, great for building leg strength.
It was cool in the woods (it's all woods), but very humid, so not ideal conditions.
All in all, a very pleasant run followed by an even more pleasant soak in a hot spring and then beer and soba noodles.
Good trail run and views Bob. I find myself walking anything steep these days - still a good strength workout for the legs. Hope you're well over the cold. About 15C here today, felt hot!
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