Very enjoyable weekend at Nanga, Epi's blog says it all so won't really add anything else to it, learnt heaps and had a great time and met some great people. Many thanks to Raf for organising it and all the guest speakers gave some valuable tips. Running with Mona was definitely a running highlight and something I'll never forget.
Topped off the weekend with Fish and Chips Sun night which would have been deemed ridiculous.
Running for the week 111.5km@4m43s
Tues pm 13.2km @4m33 Hour Run
Wed am Easy 8.4km @4m47
Wed pm 10.55km@4m23 Included some 500m quick,500m slow *6
Thurs am 18km@ 4m36 Easy run with BMAN, great morning for run.
Fri am 8.55km@ 4m41 Easy run
Fri pm 8.7km@ 5m18 Recovery run with Mona Group
Sat am 4.15km@ 5m10 Warmup for Mona Fartlek
Sat am 5km@ 4m Mona Fartlek
Sat am 3.75km@ 5m19 Cooldown
Sat pm 10.6km@ 4m52 Recovery run at Nanga.
Sun am 20.6km@ 4m46 Medium long run in Hills at Nanga, good tough solid workout.
Pretty happy with how things are going, a couple of good physio sessions did the world of good as did wearing a bandage. 4 weeks to go until the big race and 3 weeks to go until we're in NY, things are getting exciting.
Finally congrats to Sling on his PB at Seoul but I'll let him tell his story.
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2 comments:
looking decidedly primed for something special! with a solid 111km in the bank.
hope the physio and bandage mix continues to do the trick... great to catch up on that incredible weekend. Many thanks!!! footys back!
Rob - things are starting to look good for Boston. Your mileage is fantastic and you have a good training mix there (one medium pace long run, one easy pace long run, a couple of speed sessions).
Make sure you keep yourself away from injury!!
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