Pretty good week where emphasis has been on doing some hills and intervals. Very sore in hammies at the moment after Sun am run, however have Physio Tues and Deep tissue Massage Fri which should help things along with easier week in leadup to City To Surf.
Week in Summary : Running 75k@4:40 5h50min
Cycling 21k in 40 mins
Mon pm : 10k500m@4:45 Hills
Tues pm: Just over 10k incl warmup and cooldown for intervals.
3k100m@4:49 warmup
4.862km - 8*600m @ 3:24 km/pace. Intervals session at Perry Lakes which was supposed to be 6*600m with 90 sec break. Wanted to go closer to 5k, so did an extra 2 with last two having well less than 90 sec break.
2.13k@5:08 Cooldown with Craig
Wed pm : 10k@4:48 Flat easy run.
Thurs pm :12k@4:42 Hills
Fri pm : 40 min exercise bike
Sat pm: 12.5k@4:28 Incl warmup and cooldown.
Sun am :20k@4:42. Incl 4k@4:48 warmup.
Last 6k of City to Surf Course@4:08, starting at bottom of Underwood Ave, good little trial incl main hills of the course. Aim was to do under 25:00 which was successful, hammies were very sore,stopping me from going any quicker, breathing was really good. Pace was pretty consistent throughout with only a slight drop in last km ie 3:57 pace.
10k@4:58 Recovery.
Congrats to Widi on HM result in Singapore, great to see him go well under 1:29 in tough conditions.
Looking at doing another interval session this Tues at Perry Lakes and then will take it pretty easy for the rest of the week.
Half Marathon pb attempt for this year now officially off as of Thurs due to invite to party the night before which is likely to be a big one. May do the 5k at Freo Half depending on how previous night goes.
Looking forward to City to Surf 12k next week, will be interesting to see how it goes.
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3 comments:
Rob - your average pace seems to get faster & faster. The intervals also shows that you have some speed in your legs. You have a good shot to go sub 48 next week.
And I thought I'd have it easy doing the HM but starting an hour earlier. You guys are scary!
You are on fire! again...all the best in the C2S! that 600's session is pretty cool, great move to go for 8 instead of 6 too...hope the hammys come good...
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