8:06 running time, 74.4km
Monday - 90 mins.
Tuesday - 60 mins. + gym workout
Wednesday - Interval workout 1000m x 6 in the park because the track is closed for two weeks.
4:10, 3:59, 4:02, 4:05, 4:05, 4:00
26°C, 98% humidity (after a typhoon just missed Tokyo)
Warmed up the first one, then felt fairly good.
Thursday - 90 mins.
Friday - Gym
Saturday - 10k with 2k tempo x 2
8:40 and 8:45.
Felt just ok. Very hot - 34°C, in the shade.
Only did two to save my legs for the trail tomorrow.
Sunday - 2:11:13 running time of constant up and down a trail - 17.4k - with 8 others.
Going at an easy pace - walking (climbing) up most of the steep parts (of which there are a lot). The heat - 32° didn't make it easier, even though it's mostly in the shade. As always on this course, ran the last 2.8k all out - no steep parts but continual ups and downs.
Weight was about 59kg all week.
Week of July 10 ~ 16
6:10 running time, 61.1km
Monday - 60 mins.
Tuesday - Gym - need two days of rest this week.
Wednesday - In the park, 2000, 1000 x 3, 500 x 2
8:21, 4:02, 4:06, 4:02, 500s about 1:56
30°C and 77% humidity made for tough conditions. Felt ok and worked hard.
Thursday - 90 mins
Friday - Gym
Saturday - 6k tempo run in 28:09, which averages to 4:42/k
Well, it was hot - 35-36° (95-97F). Tried to keep pushing the pace.
Sunday - 90 mins. and legs felt pretty good.
Temperatures were 32 and above every day. Weight was about 59kg.
Sunday evening went to the annual samba festival in my town. Not of course, to ogle the girl dancers, but because I feel it's my duty as a good citizen to support the town's big event.
Thanks for being a good citizen Bob.
ReplyDeleteYou're going well - nice times on the interval sessions and distance on the trails.