114.5km this week - record for me
Mon am 10.5k@ 4:52 recovery
Tues am 10.6k@ 4:48 easy
Tues pm 11.9k - 4.4 w/up, 2.6 w/down.
Whistle type session - 2x2min, 2x90sec, 2x60sec, 4x30sec with 1min jog or 30sec jog between.
I perhaps overperformed in this one, mainly because I treated it more like a Mona fartlek session, with a float rather than a jog between.
Total 4.9k in 18:30 (@3:46) continuous
Wed pm 13.2k@4:45 easy
Thurs am 10.6k@4:47 easy
Friday am 12.3k @ 4:22. Tempo run - 5k in 19:50, 90 sec break then 3k in 11:40
Sat am 10.1k@ 4:46
Sun am 35.2k@ 4:44.
Long run - started alone and ran the first 13k easy in 5:00s before meeting Rob and accelerating to 4:35-4:40s. We split at 25k, and I pushed 2k MP then returning to 4:40s for the last 8k. I took 2 gels again today at 20k and 30k, and noticed the benefit, but again more so the crash once the first wore off - I felt a sudden fatigue in the legs, which quickly disappeared with the second gel. As I noted in a previous post I think, if I start taking them I need to keep doing so. In the marathon I think I'll probably stick with pre-dropped off sports drinks which should give me a more consistent carb intake.
Great to see Clown running so smoothly again (looks good for Canberra), and Sling starting to return to form.
If anyone hasn't seen this YouTube video, it's a current favourite of mine - I think I initially stole it from my cousin's site (chris-berg.com)
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2 comments:
That's an impressive effort on Tuesday's intervals after Sunday's 10k. 4.9k in 18:30 and that's with float recoveries. You should be very close to low 18s for the 5k now. Certainly a big & impressive week of running.
Yeah have to concur with Sling, great week! Hope the improvement curve keeps coming for you way to go!
thanks for sharing the bevan youtube clip as well, cool!
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