Another pretty solid week of training with 6 days of running and 1 day of cycling
Week in Summary Running 95.85k@4:24, Cycling 33k
Mon 10k@4:18
Tues 13.22k incl 3.5k@4:27 warmup, 5.31k@3:45, 4.41k@4:32 cooldown. Main part of session was 20 minutes faster alternating with 3 minutes fast,2 min recoveries *4. Faster bits were run at 3:30 pace.
Wed 10k@4:15
Thurs 20k@4:31 Medium long run in the arvo incl hills with temp ranging from 26 at the start to 22 at the end. Struggled a bit with this run and stopped at 12km for a few sips of powearade and to do a couple of work things. Very happy to finish, right calf was giving a bit of grief.
Fri 40 minute run in the evening 9.27k@4:18.
Sat 1 hour on the exercise bike, 33km. Pretty average weather all day and in the end decided to be a wimp and ride inside instead whilst watching a movie.
Sun 33.36k@4:29. 2 hour 30 minute long run incl a few hills but mostly on the flat. Stopped for 3 minutes at 20.5km to grab another powerade and had a gel. Drank 2 powerades for a run which is a lot for me and very happy with the run, nice little confidence booster as I felt a lot better in this run than i did on Thurs and last Sundays run.
Had another two sessions of massage, one with the physio and one with my massage lady, got another two planned for this week.
Next week I will drop the km's a bit as I'm still looking at doing Challenge fun Run 10km, not sure what time to expect for that one as I don't think its the quickest course, would have been nice if it was Lake Monger.
Some very good results in HBF Run by Sugar and Biscuitman, well done guys.
Another great win by the Dockers, another disappointing by the Eagles
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2 comments:
Solid week, Rob.
You are now like a pro-runner with two massages a week !
Nice one Rob. We need to co-ordinate our mid week runs this week or next.
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