Week of Aug. 28 ~ Sept. 3
54.9km, 5:29 running time
Monday and Tuesday - rest
Wednesday - club 5,000m time trial at 7:30pm as usual, 28°C/82F and 80% humidity - very humid!
The time was 20:45, 17 seconds faster than last month and not bad for the heat and humidty.
Splits were 4:02/04/09/17/12. Just couldn't hold sub-4:10 pace the last 2k, but at least managed a bit of a kick. I felt like I was boiling when I finished, really exhausted. Maybe the worst I ever felt after a 5k. Well, what doesn't kill us, makes us stronger.
Weight before running was 60.3kg, which is where I seem to be every day. I want to lose more, but at least I'm not gaining any (and I do weigh less than Scott Brown!).
Thursday - 102 mins, 16.2k. Ran to and from school (5.5k each way) then one easy mile and one tempo mile (7:04 or 4:23/k) with one of the fast girls.
Fri, Sat, Sun - daughter visiting from Singapore so only had time for a 1 hr. run each day.
Week of Sept. 4 ~ 10
95.3k, 9:41 running time
Monday - 108 mins., 18.2k. 5.5k to/fm school, 2.2k to/fm track, 400 x 7 easy with kids after they did a 1600m time trial.
Tuesday - gym workout and rest, but had to run 30 mins. as one of the girls got knee pain, so I had to let her ride my bike, which I had been riding along with them.
Wednesday - track workout, 1000m x 6 in 4:01/3:55/3:54/3:53/3:54/3:49.
About 3:00 jog/walk in between, with 4:00 after the 4th. Not so hot (23C), but 100% humidity as it had just rained. Felt pretty good and worked hard.
Thursday - 97 mins, to/fm school and an 800m slightly hilly loop x 5 at a moderate pace. Again, 100% humidity. Just makes it hard to run.
Friday - 90 mins. and gym workout.
Saturday - 69 mins/12k with the last 4k at about 4:40/k pace. 30°C.
Sunday - 120 mins in 30°C heat. Legs a bit tired, especially last 4k.
6 hours ago