3.5k warm up
12mins ON, 2mins OFF, 3mins ON, 2mins OFF
9mins ON, 2mins OFF, 3mins ON, 2mins OFF
6mins ON, 2mins OFF, 3mins ON, 2mins OFF
3mins ON, 90secs OFF, 3mins ON, 90secs OFF
3k cool down
Total 20.5k in 93mins (av 4:33 min/km)
A varied pace Threshold session, alternating long intervals (12-9-6-3 minutes) at MP-10 secs/km and short intervals (3 minutes) at MP-20 secs/km, interspersed with 2mins jog in between. Always enjoyed this kind of session. Cumulatively, they added up to 30mins at 4:05 pace and 15mins at 3:55 pace for a total 45mins worth of Threshold work - an average of 4:00 min/km. If recovery jogs are included, the workout covered 14.1k in 60mins or an average pace of 4:15 (av HR 164, high HR 175). Very pleased with today's run considering that I did a 37k long run two days earlier.
60mins recovery treadmill (av 5:30 min/km)
Core work: planks, 1 set of Bataan & Myrtle
Experimenting with a longer recovery run (1 hour) instead of the normal 30-40mins. Otherwise, I will never see my mileage above 90k !!
Wednesday (semi-long run):
21k semi-long run in 1h:40m (av 4:48 min/km)
Beautiful and cool post-rain weather, with no UV at all. Ran the usual route of Chatsworth, Nassem, Cluny Park, Dempsey, and River Valley. After 4k easy miles to loosen the leg, then ran the next 17k between 4:30-4:45 min/km. Felt easy effort-wise due to the cooler weather. Could have run more miles but unfortunately, I had to go to work. I would say around 4:40s would be my normal long run pace if I still live in Aussie.
10mins warm up
30mins progression run (av 4:10)
20 mins cool down including 6 strides
Total 13k in 59mins (av pace 4:33 min/km)
After warm up, did 10mins progressive at 4:20s-4:10s-4:00smin/km, covering 7.2k in 30mins (av 4:10 pace). A bit hard of a workout than I initially expected. Finished the run with 6 x 20secs strides.
40mins recovery on treadmill (av pace 5:32 min/km)
10mins upper body weights + sit-ups
32k long run in 2h:33h (av 4:47min/km)
consisting of 60mins easy (5:12), 2 x 5k MP, 45mins moderate (4:40)
Tired going into the run with 110k from the last 7 days in the legs. However, I decided to test the water a bit by aiming a marathon simulation run of 1 hour easy + 4 x 5k MP. My thought is that if I could ace this workout un-tapered, then sub-3 is a real possibility. However, that proved to be a wishful thinking. After 1 hour easy from home to ECP, I then did the first 5k at 4:18 pace and the second at 4:20 pace, so about 3-5 secs off pace but perhaps equivalent in effort considering the weather factor. I was completely wiped out after the second and decided to save the effort for another day. Humidiy was really high too and I was soaked. Finished the run with 45mins at moderate effort (4:40 pace) to total 32k for the day.
105k for the week with 2 workouts, a semi-long run and a long run. An increase of almost 20% in mileage from last week and 30% higher than my average kms in last couple of months. Including last Saturday's long run, my rolling last 8 days mileage amounted to 142k (almost 18k per day). Overall, I handled the increase in mileage reasonably well. Slightly disappointed with today's planned marathon simulation run. If only I could complete the session with those kms in the legs, my confidence to do sub-3 in 10 weeks time would have sky-rocketed. Anyway, things do not always go you way. Or maybe I wasn't good enough on the day.
The plan for next week (week minus 10) is to do similar level of mileage (90-100k depending on life schedules), again focusing mainly on threshold sessions. I then plan to take a down week in week minus 9 to super compensate and do a tune-up race.
10 weeks left to 10/10/10 !!!