Pretty happy overall with week with commencement of intervals and Sun run done incl 3* Mt Yokine Hill Course
Week in Summary 4 runs 55.5k@4:40
2 exercise bike sessions 1h45m
Tues 12k incl 3k@4:45 warmup
6*800m @3.46 pace with 1m30 sec recovery jogs
3.27k@5m2s cooldown
Ran the first couple of recovery runs a bit quick and had a walk between my 3rd and 4th 800m. Overall felt pretty good throughout.
Wed 45 min exercise bike
Thurs 12k@4:39 Progressive type run with each 4k split quicker than the previous.
Fri 1 hour on exercise bike
Sat 10k incl 3k@4:43 warmup
1k800m@3:53 took a bit of a break
3k700m@4:38 took a couple min break whilst waiting for Trace
1k500m@3:38
Was intending on doing a tempo session around Yokine Reserve but for some reason there I get lazy and never do it properly, I'm not struggling, I just all of a sudden can't be bothered. So decided to mix it up a bit. Happy with faster finish which made the session seem worth it, 1500m in less than 5.30.
Sun run 21k500m@4:54 Most enjoyable run in a long time which included 3* Mt Yokine course. Ran in the arvo and there was a bit of rain, didn't worry about the time at all and found the hill easier than ever before, although I didn't try and push it at all.
Trace has started running again and has done a couple of 5km runs which is great as she starts to get ready for City to Surf.
My plans for the next month or so incl some more interval and tempo work, need to do some hills and prob will do Wally Cairns if it is hilly , Lake Joondalup 10k and then City to Surf. Still haven't registered yet for City to Surf but will prob do 12k and try and do a good time.
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3 comments:
Nice picture, Rob.
I stay amazed at the fast times you can churn out, well done.
Have you thought of doing Rotto? Tracey might want to do the 5 or 10k?
See you on Tuesday for some hills?
Anytime that suits you - just text and let me know.
BTW you should speak to homo about his Newton shoes that make you run on your forefoot - might be useful for you heel wear problem
Great photo. Makes the blog look better too, plus reminder of that 3.09! Hopefully that physio is on a winner. Some good sessions there this week, looks like you are mixing it up nicely. As they say in Forrest Gump; Variety is the spice of life...
I might try and come to Lake Joondalup.
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