Butt was quite sore this week as a result of some new glute exercises I've been given. Other than that and a couple of my normal niggles running is going well and I've started doing some speedwork again.
Week in Summary 85.43k@4:24
Mon 6.61k@4:32
Tues 13.2k@4:09 incl Intervals with JK'S group. Session was 3*800m with 2 min recoveries, 3*400m with 1 min recoveries and 3*200m with 30 sec recoveries.
800m-2:38,2:37,2:37
400m-1:12,1:12,1:14
200m 0:35,0:35,0:33
Pretty happy with effort as pretty controlled throughout. It was good catching up with David Bryant, who impressively cracked the 10min barrier for his 3k race the week before, well done mate.
Wed 6.3k@4:45 Butt was really sore, noticed it in the cooldown from Intervals the night before.
Thurs 17k@4:28 Ran with Biscuitman. The butt was sill pretty sore so didn't do our intended tempo session, instead did 8k @4:15 as the quicker bit. Biscuitman ran the last 2k in 3:36's which was really good especially due to the really windy conditions.
Fri 9k@4:25
Sat 13k@4:11 incl 8k@4:04 which included 8*400m pickups at approx 3:45 pace at start of every km for 8k.
Sun 20.32k@4:25 90 minute run with Epi. Good catching up for run, 1st time in ages. Ran from Matilda Bay and did the Bridges loop and then back to Matilda Bay. Butt and adductor a bit sore in the run, but other than that feeling pretty good.
Good luck to everyone doing races this week, Sugar doing NY, Biscuitman doing PWC 5k and Epi doing 10k John Gilmour, I'll count his laps. Provided conditions are good for each, I expect all to do pb's, go for it guys.
Subscribe to:
Post Comments (Atom)
3 comments:
cheers for the plug!
you better be a regular tuesday night now!
Rob - when are you coming to SG? Just wanna make sure I set aside that weekend for running
All the best with sorting out the buttocks injury. Excellent session Tuesday night, and another excellent week.
Post a Comment