Pretty much business as usual. Wanted to run more, but can't do it due to work & home commitments. A 5k race next Sunday then a 12k race the following week. Will run the 5k hard, the 12k race will be treated as a tempo run to prepare for August 24th Half-Marathon.
My training this week:
30 mins Easy Run (av 5:26 min/km)
Tired. Last week's long hours at work seemed to drain me physically & mentally.
Off - no time to run.
3k warm up to the track (incl 3 strides)
5 x 1000m VO2Max (av 3:41 min/km), high HR 192
Splits (per lap):
86, 88, 43 = 3:37 (av 174 bpm)
89, 89, 44 = 3:42 (178)
90, 89, 43 = 3:42 (180)
89, 90,43 = 3:42 (183)
89, 90, 42 = 3:41 (183)
Recovery were 400m slow jogs and 30secs drink stop for around 3:00 total
2.4k cool down (total workout 12k)
10 mins stretching/core
70 abs crunch + 2 sets weights for torso and hip
Had enforced 3 days off in the last 7 days due to work. For me, this resulted in fresh legs but loss in endurance. Ran the first 1000m too fast due to fresh legs and had to 'fight hard' after that. Wanted to quit ater the 4th interval but after extending the rest to 4mins, managed to complete the last one successfully.
35 mins Recovery Run (av 5:35)
20 mins weights
57 mins Easy (av 5:00) with 10 mins @ MP
Hot day, should have stayed indoors. Headache for the whole day.
42 mins Easy (av 5:05) with 6 x 00:10 hills
10mins warm up on the track, incl 3 strides
8k sub-LT Tempo Run in 33:08 (av 4:09 min/km)
Splits (per 1600m):
6:36/165, 6:38/170, 6:42/175, 6:38/180, 6:34/186
Av HR 176 bpm, High HR 191
28 mins cool down incl 3 light strides
Total workout 15.5k in 72 mins (av 4:38)
A good workout but found the last 1600m tough as evidenced by high HR (186 bpm average). Cloudy morning but humid.
Total 59km for the week, 1571 km for the year