Wings 1973 - who said Paul went downhill after the Beatles?
75km week, capped off by a sad performance at City Beach 4k race
Mon 11.2k @4:44 154 - easy
Tues 12.5k@4:13 - intervals
Wed 11.15k@4:36 157 -
Thu 9.65k@5:01 148 - recovery
Fri 10.53k@4:45 156 - easy
Sat 9.94k@4:59
Sun 9.74k@4:19 - race
Tuesday Intervals - 300mx4, 60sec.500mx4 90sec, 300mx4
55/55/55/56
97/97/95/95
57/57/56/59
Pretty good session, first interal finished about 8th, but by the end of the 500s was 3rd.
Sunday, 4k race
Slept in and missed my morning routine. Ridiculously narrow start - went out hard to get some space. Pushed too hard early but going OK when an extremely urgent call of nature came - cut out at 3.2k to toilets!
3:27/3:34/3:37 - 10:39 at 3k (about 10:42 on the course) +200m @3:46
Given that sub 10:40 is the goal for the 3k track rac, I guess this is OK, but felt pretty dumb pulling out of a 4k race (until I later found that Clown had pulled out with a similar ailment at 1.7k)
This week - 3000m track, taper for SixInch. Will I continue my everyday run (25days now)?
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