Attended a 3-day conference, hence running took a back seat this week. Most runs were short and easy since I had to fit them during the lunch time break. With the exception of one decent session and a long run, everything else was so-so.
Singapore now officially enters the monsoon/rainy season. I actually like the rainy season since the morning is normally very cool (24-25c), especially after an overnight’s rain.
Had a good 15-10-5 minutes session which have become my favorite of late. Did the workout in the morning, which led to faster pace and lower heart rate. Average pace were 3:59/164, 3:53/169, 3:45/172 versus a similar session done last week in the afternoon under rainy conditions with av paces of 4:00/168, 3:55/174, 3:49/176. Therefore, av HR during the intervals were 4bpm lower, but average paces were a couple of seconds faster, which is always a good sign. I think this is underpinned by the favorable weather conditions as well as the recently introduced moderate-paced long runs which gave that slightly extra endurance stimulus.
Three weeks to go to the SCSM 21k!
Anyway, training this week:
Monday: one hour easy including 5 long hill sprints, total 11k+ (av 5:00), 100 abs crunches, 2x15 lat pull, deltoid row, fly, rotary calf, leg curl, leg extension
Tuesday: 15mins warm up with strides, 15-10-5 minutes intervals with 4-3 mins walk/jog recovery, average pace: 3:59/164, 3:53/169, 3:45/172, 10mins cool down including 2x200m, total 12k+ (av 4:28 excl rests; pm 5k slow (av 5:40), Myrtle hip exercise
Wednesday: Felt crap after yesterday’s session, 50mins easy with stops here and there, total 9k+ (av 5:13)
Thursday: 4k up, 10 x ~200m hill, up in 55secs, down in 65sec down, 5x100m hill sprints, walk rec, 1 set of drills and strides (high skipping, high knees, butt kicks, carioca, bounding), 4k cool down, total 12k (av 5:03 excl breaks).
Friday: 35mins relaxed run on treadmill, 6k+ (av 5:25)
Saturday: Nice running on a great route (Rifles Range) in cool conditions (24c), first hour 5:00-4:50 pace, second hour 4:40 pace, finished up with 8 x 30secs on/90secs off and a couple ks cool down, total 32k (av 4:50 excl breaks)
Total 89k for the week