Monday 11.75k@4:45 recovery
Tuesday am 16.2k treadmill with 10k in 37:50 - slightly faster than last week - another hot day so retreated to the treadmill
Tuesday pm 10k recovery@ 4:36 (treadmill again)
Wed am 13.2k @ 4:45
Thurs 22k@4:30 medium long run
Fri 10.3k@4:40 recovery
Sat 10k@4:30 easy
Sun 3.75k warmup, 5.75k cooldown 10k race
Matilda Bay 10k in 37:29 - one second faster than last year.
I'd thought I might run 30 sec faster today, but whether it was the increase in volume, the heat or being a bit dehydrated starting out, I didn't get there. The splits were fairly similar to last year, although I ran the first half 10s slower then last year but didn't slow so much in the 6-8k section.
Either way, I'm happy enough to be on a par with last year - if I can do a similar buildup for my marathon but avoid the injury affected weeks I can still hopefully get a couple of minutes off my marathon time.
Tuesday am 16.2k treadmill with 10k in 37:50 - slightly faster than last week - another hot day so retreated to the treadmill
Tuesday pm 10k recovery@ 4:36 (treadmill again)
Wed am 13.2k @ 4:45
Thurs 22k@4:30 medium long run
Fri 10.3k@4:40 recovery
Sat 10k@4:30 easy
Sun 3.75k warmup, 5.75k cooldown 10k race
Matilda Bay 10k in 37:29 - one second faster than last year.
I'd thought I might run 30 sec faster today, but whether it was the increase in volume, the heat or being a bit dehydrated starting out, I didn't get there. The splits were fairly similar to last year, although I ran the first half 10s slower then last year but didn't slow so much in the 6-8k section.
Either way, I'm happy enough to be on a par with last year - if I can do a similar buildup for my marathon but avoid the injury affected weeks I can still hopefully get a couple of minutes off my marathon time.
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