Monday: 16km (1:08) - 4:17 pace
I was attending a course at Blacktown so on the way home called into the M7 ops centre and ran and out and back along the marathon course. Started out way too quick (sub 3:50 pace) and paid the price. Finished strong but tired.
Tuesday: Nothing
Not enough time...
Wednesday: 10km (47:23) - 4:44 pace
Ran around Penrith. After an easy warmup ran 1.8k hard (3:44 pace), some 150m striders on the grass and ran back to work running 300m hard, 100m easy. Achilles and ankles are a little sore.
Thursday: am) 8.4km (37:45) - 4:30 pace
Finally got out for an early run and felt better than I expected to. Ran up to Warrimoo station and return. Nice and easy, feeling smoother.
pm) 10.6km (40:37)
Planned on going out easy but ended up running moderately hard as my legs felt good and just plain wanted to run a bit faster today. Knocked 3 minutes off my usual run from waterside park back to work.
Friday: lunch) 6km (25:35) - 4:17 pace
pm) 10.5km (44:18) - 4:13 pace
Ran a fartlek session around the river as 2 x 1km (3:48, 3:40) w/ 1km steady (4:04), 1k easy (~4:25), 600m (3:49 pace), 300m easy, 300m hard (3:39), 300m easy, 300hard (3:37), 1.8k cooldown (~4:20 pace).
Saturday: Rest
Sunday: 10k Time Trial - 38:49
I don't know what I was thinking when I went out and decided to do this. Of course I went out too hard and paid the price through the second half. Ran the first 3k at around 3:45 pace and then the next 2k were both under 3:30 pace and that was how I came undone. The second 5k included two short walk breaks and a 2 minute+ positive split. Yay for pacing control!!!
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