Base Training

Happy with progress as the aim is to start building up the weekly km's and the Sunday long run.

Week in Summary 78k@4:39

Mon 8k@4:36

Tues am 6.6k@4:42

pm Intervals incl 2.5k warmup,4.25k cooldown
Bit disappointed with my efforts which were thrown out by loose shoe lace and toilet break. Sessions were suppose to include 400m with 200m jog, only did 6*200m jogs due to the above. 400m splits are below.

421 85
409 81
419 91
400 89
411 90
413 88
407 94
414 84

Wed No run due to work

Thurs pm 12k@4:39

Fri am 8.06k@4:49

Sat pm 10k@4:30

Sun 22k@4:46 Long run with Craig including the hills in Bold Park, longest run in quite awhile and other than hammies feeling a little tight in the last couple of km's was very happy with the effort. Went a bit quicker than planned but we both seemed pretty comfortable throughout which is promising for us as we build up the km's.

Not much else to report other than I bought some Adistar Ctrl size 12 and love them, they feel a much better fit than the 11.5's I was wearing previously.

Plan this week is to do in the low 80km's with a long run of 24-25kms