This week was all about increasing the km's, very happy with progress, other than pain in the same area of my leg as just before Canberra, quite sore at present but hopefully the tens machine and applying heat will mean I can run either tomorrow or Tues morning.
Week in Summary 87k@4:40
Tues am 8k500m@4:47 easy run before intervals
pm 2k350m@4:40 warmup before intervals
4k900m@3:29 1240 4:22
821 2:50
400 1:22
1220 4:23
811 2:52
412 1:18
Intervals included 1200m,800m,400m with 3 min break,2min break,2min break. Lot happier this weeks session than last, ran with Craig.
Wed am 8k500m@4:50 Recovery session
Thurs pm 15k@4:49 Hills session
Fri pm Tempo style session 10k @4:11
Splits as follows 4:26,4:20,4:16,4:15,4:11,4:08,4:06,4:06,4:09,3:57.
first 5k-21:29(4:18),2nd 5k-20:26(4:05)
Sat pm Easy style run 8k560m@4:40
Sun am 24k@4:53 Long run with Craig, felt pretty good throughout although felt pain in leg from about 17k in, took last few km quite easy.
Plan for next weeks will be similar type of km's however may only do one of hills or tempo session.
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2 comments:
Keep that leg under control. Otherwise very nice progress on a varied program.
How is the bike going?
That's an awesome tempo run!
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