Another fantastic week for running in Perth, weather has been just stunning, although next week rain is forecast for 5 of the 7 days.
Week in Summary 108k@4:27
Mon 8.06k@4:27
Tues pm 18.2k Medium long run which included first 12k@4:26 and last 6.2k@4:34. Stopped for quick drink at 12k and decided to slow things down a bit, mindful that I had some tempo running and MP running for later in the week.
Wed am 6.5k@4:51 Recovery run
Thurs 15.3k Tempo run which included 2.8k@4:31 warmup, 9k@4:00 Tempo and 3.5k@4:42 cooldown. Did stop a couple of times during tempo for about 10 seconds or so as the mind wandered prob due to me doing the same route 3 times, pretty happy with effort
Fri am 6.5k@4:41 Recovery run
Fri pm 10k with some at MP or quicker 1.8k@4:31 warmup, 6k@4:12, 2.2k@4:31 cooldown. Also had a 1/2 hour deep tissue massage during my lunch break.
Sat 11k@4:31
Sun Long run on a perfect morning with Craig 32.5k@4:26, who ran really well especially considering his ankle. Extremely happy with run, both of us seemed to be cruising. Never had a bad patch and legs felt great, 5k done at MP or quicker between 22k and 27k. Stop at 19k due to forced toilet break. Would be very happy if Perth can put on a morning like that for 5 July.
Very happy with progress, the last 3 weeks of 30k long runs at controlled efforts after big weeks for me have been very pleasing. Hoping to get in another 2 decent weeks before end of May before easy week leading up to Lake Monger 10k. One of the Sunday runs to get up to 36km and the other to have 15-20km at MP.
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5 comments:
Thats as good a week as you have ever run, and similar to those I ran leading up to the HM PB.
Everything looks good for a crack at Perth
I can't see the screen because of the tears in my eyes when I read recovery run at 4:41 - that's better than MP for me!!!
Seriously, the last few weeks have been excellent and it wasn't just the weather, although I agree it has been extremely pleasant.
I hope you won't have to wait for too long for me at the Perth finish.
Agree with Epi, probably your best ever week. Mileage coupled with intensity, good combination of medium long run, long tempo, and a pretty fast-ish long run.
not much clowning around there, you are on fire!
Great week - looking good for Perth!!
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