80km week - building.
Mon 10.18 recovery 5:00min/k
Tues 10.84 hilly 5:03min/k
Wed 9.81k easy @4:55min/k
Thurs rest
Fri 2x 2k tempo @4:12min/k, total 12.72k
Sat 10.50k @4:52
Sun 27k @ 4:57, last 5k @ 4:41min/k
80.98km total @4 :56
I really struggled trying to do a morning tempo - 2k warmup then a 2k tempo - shins felt full/splinty . Took 4k more jog then a much more comfortable tempo. Takes me 6k to warm up in the early morning - tough to then fit a tempo into my one hour - may need to look at doing a 5k tempo run to fit it in.
Long run was better. Started early to get to a 930 breakfast. Did an easy 10k loop then meant to meet Rob but missed him. Gel at 15k and decided to keep the run flat - managed to pump up the speed last 5k - 4:48/4:48/4:48/4:37/4:25 before jogging the last 500m.
Coming week aim is 90k - will prob hold off on tempo run til next week - shouldnt build distance and add quality session in the same week.
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2 comments:
Epi, thats a good week, you must be especially pleased with finishing your long run fast. Agree with not trying to build everything up at same time, although is hard to hold back sometimes
Looking at doing Sun run this week a little earlier, will prob start at West Perth between 6.45 and 7 and looking at doing 32k at 4.55-5.00 pace per k.
You and Clown are scorching. Clown suggested I join you on the Sunday long run, but I'd have trouble keeping up with you.
I thought I'd do the ex-Christ Church run Sunday week, will you be there?
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