Martha and the Vandellas 1965 (Motown)
97.9km @ 4:42 this week
Monday 6.13k @ 4:59 - recovery (slept in so very short)
Tuesday 11.1k@ 4:54 - easy. Felt very lethargic
Wed am 10k total - 10min MP (4:13) 10min Tempo (3:58) 1.5k 5k pace (3:37) Was meant to be 10min at 10k pace but started off too fast.
Wed pm 7.9k @ 4:35 - ran to in-laws in 30 degree heat - went just a little too fast.
Thurs 10.4k@ 4:55 - recovery
Friday 10.1k@ 4:29 - fartlek with approx 4x1k at tempo (4:00s)
Saturday 11.1k @ 4:53 avHR 150 - easy
Sunday 30.62km in 2:23 @ 4:40 - ran with Rob from City Beach to Sorrento and back. First 15k in 4:35s then pulled back a touch 21degress at the start, 28 by the end. Periods feeling really good, some feeling crappy. Felt like pushing myself at the end intending to do a MP last km. Ended up doing it in 3:55 - felt good!
Have lost 2kg last month or so, eating healthier (more low GI cereals,chickpeas,lentils,quinoa) and coping with the heat and training OK. Occasional left ankle pain, no specific incident so not sure why.
When fatigued, I'm feeling unstable around the hips/pelvis, so trying to do some core work to help this.
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1 comment:
The weight loss should benefit your running. Very strong long run on the undulanting route too !
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