85.5km this week in 4:48 average.
Felt pretty heavy in the legs all week, essentially did no quality work, just plodded through.
Mon 11.25@ 4:48
Tues 10.17@4:59
Wed 10.32@ 4:57
Thurs 10.66@4:53
Sat 12.94@4:50
Sun 30.18@4:39
This mornings run was the exception. Rob & I went out intending to do 24k at MP. My legs were still heavy so we started off pretty slowly, but gradually wound up the pace. After a first 4k at about 5min/k the remaining 26 were at 4:36's average. A few stretching stops for Rob's hamstring were the only interruptions. I felt pretty good at the end although the legs were beaten up a bit, and I declined the cooldown jog with Rob and headed home for an afternoon of gardening.
30k run with 26 at MP - bit of a confidence booster!
"a bit"????
ReplyDeleteI would have thought so.
Well done Epi & Clown - you guys are on fire.
well done....sub 3:15 is definitely on the cards !
ReplyDeleteSling Runner
Hope you taper/rest up well and have an excellent race day in Canberra, cos if you do we could see something totally sizzling from you and Clown...
ReplyDeleteI second the motions that (a) "you guys are on fire!" and (b) sub 3.15 is a definite possibility!
Way to go!