Del Shannon (1961)
95.4k @ 4:43 this week
Monday 10.2k @ 4:59 - easy (Staying in Dalkeith - down to Matilda Bay)
Tuesday 11.85k- intervals - longer intervals with Rob. 4x1.6k 3 min recovery
1.61k in 5:56 @3:42
1.61k in 5:51 @ 3:38
1.61k in 5:48 @ 3:36
1.61k in 5:44 @ 3:34
Wednesday 10.25k @4:20 - 7km at MP. Very windy day - ran 3.5k with wind at back - MP effort tempo pace (4:00s), and 3.5k into the breeze - more effort, much slower - 4:20s
Thursday 8.5k@4:51 recovery
Friday 11.2k@4:43 easy (very warm - 29C at 630am)
Saturday 10.2k@ 4:37 - with a token 3k at MP
Sunday 33.25k @4:57. Slower long run - combination mental and physical tiredness, the new year energy has left me. Ran the traditional course with Rob, but purposely slowing things down. Stil made it up Hale Rd OK, and finished with pretty strong legs. Only low 20s but felt quite humid.
So another reasonable week - especially the longer intervals which were very pleasing.
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Re-boot10 years ago
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Plodding along10 years ago
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One step at a time11 years ago
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Marathon plans12 years ago
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Overtraining part II12 years ago
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3 comments:
very impressed with the 1.6k interevals way to go! hard yakka that stuff...very good long run too which might be worth a lot more than is obvious, agree with slowing it down sometimes. song trivia; "runaway" is also the name of songs by Janet Jackson and The Corrs...
Epi - the intervals and their times are very impressive. If you keep the current regime up, you should have no problem going under 3 hrs at Canberra.
However, don't forget to take some rest occasionally!
Impressive interval times with the last three at sub 3:40 pace!
I think you are in sub 18:30 shape for 5k right now.
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