The Spencer Davis Group 1965
86km @ 4:43 this week
Tuesday 10.13 @ 4:28 - last 3k at MP
Wed 10.32 @ 4:33
Thurs 13.36 @ 4:38
Friday 10.34 @ 4:43 - av HR 156 - trying to slow myself down
Sat 11.11 @ 4:48 - av HR 156 - same again in hot conditions
Sun 30.88@ 4:51
Overall OK for week 2 post SixInch. Fell into the trap of medium effort 'nothing' runs as is often the case.
This morning quite happy with the long run, very little motivation running alone in increasing heat. Struggled through the first 10k in 5:00 pace, but once on WC Highway found some rhythm and settled in to 4:45s for the next 15k, including over the Hale Rd hill.
Only stopped to fill water at 13k and 23k, finished in reasonable shape. Hopefully the first of 11 30k+ runs in the next 3 months (need to get faster)
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3 comments:
Today sounds like a fairly solid season so soon after the 6 inch.
Keep up the good work.
Gunner
Thats it, just keep those 30k long runs ticking over and when the time is right start winding up the intensity on the shorter stuff is my thoughts...
Jeez, 11 30+k runs. I was looking at doing around 8, maybe I'll have to rethink strategy. Well done on the 30k run on the weekend
Catch up on Sun for long run, will text you later in the week.
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