Reasonable week with highlight being the running on AK (New Perry Lakes Stadium) on Tues with Epi,Bisciutitman and TB. Had some acupunture Thurs on the back and butt and deep tissue massage Fri.
Week in Summary 84k@4:38
Tues am 8.6k@4:40
Tues pm 11.7k all up including Warmup 3.4k@4:28, Cooldown 4.1k@4:44
Intervals of 5*600m in 2.08's ie @3:32pace with 90 sec recoveries 4*300m@4:41.
Met up with TB,Epi and Biscuitman to run on the new track and it was absolutely sensational to run on. The aim of my session was to do 5*600 at 5k pace, ran them a bit quicker and was happy with effort for the session, could have done more more but was disciplined in sticking to the program for this one. Some very impressive running by Biscuitman and Epi saw them do their Yasso 800's in approx 2:40, looks good for Rotto Biscuitman and for Epi to do big PB at Freo 10k if he decides to do. TB did a mixture of running and looks on track to do a decent PB for Melb.
Wed 8.4k@4:46
Thurs 12.4k incl 9.2k@4:28 including some quicker bursts of 200m @5k pace
3.2k@4:41 cooldown
Fri 5k@4:44
Sat 10k@4:39 Quick run before the footy, congrats to Geelong on a great win.
Sun pm 28k@4:45 Last long run, normally do a 30k run 3 weeks out but couldn't be bothered doing another 2k as I'd already reached home. Quite sore in the usual areas but other than that pretty happy with a well controlled and relaxed run.
Also managed to do some Nepal shopping before the run, really looking forward to this trip, just want to get Melb done and then the excitement of this trip will really sink in.
Will prob head down to AK Thurs arvo to do 3*1600m intervals, if anyone is interested in joining me, just call out.
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4 comments:
Good to hear that you guys had a balst at the new stadium.
Any stretching tips for the piro?
Was a sensational night on that track...Thursday or Wednesday this week might be a good option for me too....Only 2 weeks to go !
Another good week Clown.
Stay away from those Yasso's :-)
enjoy your taper
Probably won't get down to the track this Thursday as thinking I will skip speedwork to take pressure off my knee in lead up to Sunday. Forecast is good for later in the week so you should be right with the weather.
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