Building up

Spent the week working in Kalgoorlie and enjoyed running with one of my work colleagues most days. Legs feeling really good, although normal piriformis pain in long run.


Week in Summary 73.3k@4:34

Mon pm 10.25k@4:35 5 laps of course around hotel.

Tues pm Intervals 10.55k including 3k@4:33 warmup, 3.5k@4:57 cooldown.
9*300m with 150m recovery jogs, no rest. All up 4.05k@3:49. Run at Oval on quite thick grass which made running a little difficult,happy with effort in warm conditions. 300's run in 1min, 150's all in approx 40 sec. Very impressed with effort from Boyd who managed 8 of the 300's with his rest after rep 5. He really enjoyed the session and may start coming down to Perry Lakes Intervals.

Wed pm 6.55k@4:34 30 minute run after work.
Upper Body session with resistance bands and push ups.

Thurs pm 10k@4:29 Ran with Boyd and included a couple of Marathon pace km's with last km run at 4:00.

Sat pm 4.63k@4:19 20 minute run.

Sun am 31.2k@4:41 Long run with Craig. Very happy with first long run in a number of weeks, first 16km run in 4:32, slowed down to 4:50's for the last few km due to running in the wind and feeling tight in the hip and piriformis. Great catching up with Craig who is running extremely well and looks set for Canberra. Aerobically felt great and lower legs were great, very encouraging signs.

Next week will push up the km's a bit and hope to do WAMC Intervals Tuesday with a tempo session thrown in Friday and long run Sunday