On Tuesday, I ran a 30mins moderate pace tempo + hill sprints. On Thursday, I did one last Big Workout before a 10k race next Sunday: 2 x2.4k @ LT, 2 x 1.2k @ 10k, 2 x 0.6k @ 5k on a wet track.
I don't know what to expect for next week's 10k. I feel that I'm pretty fit due to a diet of tempo and CV intervals over the last 6 weeks. On the other hand, things can also go wrong due to:
- Hot weather on race day
- The 10k starts after 3 waves of 15k runners. The race is on bike path, so expect congestion
- Will be working in Jakarta, difficult to find time to run & normally eat too much buffet.
Anyway, my training for this week:
35 mins Recovery (av 5:35 min/km)
10 mins warm up
30 mins Medium Pace Tempo (av 4:22 min/km), av HR 163 bpm
7 mins jog to the hill
4 x ~75m hill sprints in 00:15 (Wishart Rd)
6 mins cool down
5 mins stretching/core
Total workout 11.8k in 55:15 (av 4:41)
Comment: No soreness from Sunday's race. Av HR was 163 bpm with a high of 171 which is lower than 170 bpm with a high of 183 during a 35 mins tempo run at same pace last month. Albeit a shorter run by 5mins, it looks like my fitness has improved.
27 mins Recovery (av 5:32 min/km)
Comment: Decided to double because I missed Sunday's long run.
35 mins Recovery (av 5:34 min/km)
10 mins weights + 60 abs crunch
9 mins warm up incl 2 short strides (in the rain)
2 x 2400m @ LT pace with 400m jog
Splits: 9:46 and 9:38 (av 4:03 min/km)
2 x 1200m @ 10k pace with 400m jog
Splits: 4:38 and 4:40 (av 3:53 min/km)
2 x 600m at 5k pace with 400m jog
Splits: 2:11 and 2:14, av pace 3:41 min/km
8 mins cool down
10 mins stretching/core
Total workout 13.7k in 62 mins (av 4:31)
Good last workout before a 10k next Sunday. It was raining for the first 15 mins but then stopped. Garmin had a flat battery today so wore a Timex watch. Since it only has a stopwatch mode and doesn't have lap times, I had to count the splits manually. Felt pretty good for most intervals, although the 600s were too short to be challenging.
Saturday (pavement):70 mins Easy (av 5:12 min/km)
Sunday (treadmill):40 mins Easy (av 5:18 min/km)
80 abs crunch , 20 push-ups, 60 lat pulls
Total 64k for the week, 308k for May, year-to-date 1462k