Did my most ever kms in a week this week as a result of there being some cooler weather and a less hectic week at work. Shins were very sore Sat but they managed to hold up nicely for long run Sun, maybe the Voltaren Gel worked well there.
Summary 107k @ 4.52
Tues : Hilly run 10k550m@4.42
Wed: Semi Long Run 22k@4.55
Thurs: Recovery run: 6k450m@5.16
Fri am: Warm up for tempo 3k700m@5.06
Tempo Run 11k300m@4.22
Cooldown 3k@4.58
pm: 7k@4.49
Sat: Recovery run 8k@5.06
Sun: Long run 35k@4.54
The tempo run was great to do Fri, pace was constant throughout, although did do the last km in 3.55 just to finish well, run was quite tough though as I had a bit of a stitch from about the 5k mark but managed to run through it nicely, nice little confidence booster.
Long run with Craig felt pretty good, although right hammy did tighten and as a precaution didn't run the Hale Road Hill. Finished at 35k due to time constraints but felt as though I could have continued for a bit longer.
Lets hope this is a sign of things to come and the next few weeks can be similar k's. Ready now to take on the Race Preparation Cycle which includes some VO2 max sessions.
Perth 2010 Marathon finish
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4 comments:
Your numbers are scary. I continue to live in awe...
You and Epi will definitely make the time for Boston.
On the bright side for me, I know you'll be waiting for me with drinks at the finish line at Canberra! ;-))
Fantastic week, Rob ! The tempo run and the long run were at solid pace.
Cheers guys, hopefully Canberra can be achieved. Homo,great to see you're getting those longer runs in and the knees are holding up.
way to go!
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