Had an absolute ball whilst on holiday including two big night which resulted in 4am and 3 am finishes but still managed to run every day and enjoyed running in Hong Kong and Macau.
Week in Summary 106.7km @4:43
Managed my pace a bit better this week which included some running at Canberra 08 pace, Perth 08 pace and intended Canberra 09 pace.
Mon am 14.1km @4:38 Run on Kowloon Island Hong Kong, fantastic views of Hong Kong City which is very impressive. Got very busy at around 8am as all the tourists came out to look at Star Ave.
Tues am 12.6k@4:45 Progression run with pace increased every 15 minutes.
Wed am 13.3k including 2.5k and 2k warmup and cooldown, 8.8k@4:15. Haven't done a lot of running at proposed Marathon pace so used this session to start to become accustomed to pace and was happy with effort.
Thurs am 11.1k@4:47 Recovery run after 3am finish the night before. Managed to sweat out the alcohol from crazy night.
Fri pm 8k@4:28 Returned to Perth from Hong Kong and ran in 30 deg heat.
Sat am 11k@4:45 Easy type run, ran a bit quicker than intended, right hip a bit sore so opted out of 6k run pm.
Sun am 30.65k@4:43 Long run with Craig from City Beach to Hillarys and back and then small loop of City Beach, different course but quite enjoyable. Quite an undulating course with plenty of activity going on along the footpaths, temp ranged from around 21 degrees to 28 degrees. Longest run in approx 5 weeks and very happy with effort, aerobically felt fine, although hammies very sore in last 4 km in both legs from tight piriformis, hip was great. Craig managed to put in a very impressive effort over last couple of km striving for MP, think he may have gone a bit quicker, he is in great form and I may have a bit of catch up to do.
Sun pm 6k@5:15. Recovery run in 34 deg on undulating course. Good from a mental perspective as nearly pulled the pin from being so sore at the 100m mark and didn't notice the heat.
Hopefully this week will be similar km's but will do some interval work and maybe a mix of tempo and MP in another. Have another week off work but will work towards getting up early to get used to the discipline that will be required in coming weeks. Will also continue to be dilligent with my stretching and working on the tightness of piriformis.
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2 comments:
Rob, did u run on Star Ave? That's a short & crowded stretch for a 14k run and you ran it at a solid pace too. Good doubles on Sunday.
Sling, ran along Star Ave a number of times in the 14km, got busy right near the end so a fair bit of dodging and weaving was done.
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