A good week with three quality workouts:
1) 5 x 1k intervals @ 8k pace, av 3:51 min/km with 200m jog in 1:20 for recovery
2) 2 x 5k Tempo Intervals @ HM pace, av 4:10 min/km
3) 18k Tempo Run, av 4:25 min/km, av 169 bpm (Pearl Izumi Series 2)
Had a good run today at the Pearl Izumi Pure Run Series 2 in Kallang. Planned to run it at 4:30 min/km (or 3:10 marathon pace), but felt good from the start. Started at around 4:20-ish pace and the pace was pretty much locked-in from there to finish, despite 2 sets of staircases and 2-3 walking breaks at the drink stations. Never felt laboured with the exception of slight tightness in the hip. The distance turned out to be 18-ish km compared to the 20k advertised. Finished in 1:19:48 in in 8th place (I think), so a good training run for the HM in 2 weeks time and Seoul marathon in Nov.
10mins warm up + strides
5 x 1000m Intervals @ ~8k pace (av 3:51)
Splits: 3:51, 3:51, 3:53, 3:52, 3:49 with 200m jog (~1:20)
2 x 200m Repetitions (40, 41) with 200m jog
8mins cool down (total workout 10k in 45mins, av 4:30 min/km)
Felt unenergized and the morning was super humid. The plan was for 6-7 x 1000m at ~3:55 pace but ran faster in all of them (akin to approx race 8k pace). Consequently, started to feel the legs burning after the 3rd interval and could only complete 5 sets. Afterwards, did 2x200m compared to my usual 4x200m of Reps post-intervals due to tiredness.
40mins Recovery Run (av 5:30)
10mins upper-body weights
10mins warm up
2 x 5k Tempo @ HM pace with 1k jog in between
1st: 20:40 (av 4:08 min/km, av HR 169 bpm)
2nd: 21:00 (av 4:12 min/km, av HR 178, high 187)
Cool down (total workout 14.4k in 65mins, av 4:33 min/km)
Ran during lunch time, 30c, 80% rel humidty, apparent temp 35c. Found a 800m of (light traffic) stretch of road and ran back & forth. The aim was 2x5k under 4:10 pace. Legs were a bit heavy and the body is yet to fully recover from Monday's intervals. Ran the first 5k in 20:40 with av HR 169 bpm - same HR as my 5k tempo run in 20:00 a couple of weeks ago. So definitely I wasn't in a good form today. The second 5k was an uphill struggle from the start and my pace faded after 3k. Continued running at slower pace before picking up the pace at the end to finish right at 21:00. Av HR for the second 5k was 178 bpm.
45mins Recovery Run (av 5:30)
5mins abs exercises
62mins Easy Run (av 5:05)
Felt average. Initially used Hill level 3 but decided to downgrade to level 2 to make it easy effort.
35mins Easy Run (av 5:12)
Av HR 140 bpm, did 6 strides
10 mins warm up
18.2k Pearl Izumi Run Series 2 in 1:19:48 (av 4:24 min/km), 8th place
10mins cool down
Total 81k for the week, 2128k for the year