An experiment in overloading...

Back to running to work and back to get the much needed volume back...

Big week planned - more volume + intensity = my experiment in overloading. What will happen?

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mon- am) 10km :: 0:44 :: Easy run
The run to work felt far from easy this morning. Lower back and hips still very sore and tight. The pack didn't help...

pm) 19.2km :: 1:32 :: Steady run w/ surges
I was worried how the afternoon run was going to go down as my legs and back were sore all day. About 1km into the run everything fell into place and I started feeling good. Put in a few surges around the river before putting in a strong climb up Mitchell's Pass at threshold intensity. Legs ached all night.

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Tue- 14km :: 1:00 :: Easy
An easy run that I've already forgotton about. Can't remember if I ran at home or at work.

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Wed- am) 90minute run :: BMMC loop + side trip down via Lapstone Station
Met up with Simon at the East Blaxland shops and we headed off for a nice slow run. Heading down Mitchells Pass the light wasn't good enough to hit the trails so we headed to the bottom, cut across to Lapstone and headed off down the single track to the river. On the way back up Mitchells Pass we hit the trails for the steep climbs up towards Old Bathurst. Fast finish tempo to arrive back home.

pm) ~14km :: 1:00 :: Intervals
Hit the road after work for some faster running. Was aiming to run around threshold effort and achieved that. Ran 2 x 2k (~3:40-3:50 pace), 1 x 1km (3:32 pace), 3 x 500m (~3:10-3:20 pace) w/ 2min recovery between. Felt good.

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Thu- pm) 19km :: 1:30 :: Easy + Reps
Ran 1 hour easy (75%HRmax - 13.1km) to deplete the reserves and then ran 4 x 400m @ 3:20, 4 x 300m @ 3:10, 4 x 200m @ 3:00 pace. Waited until the heartrate dropped to below 100bpm before commencing the next rep. Took less than 60 seconds to recover during the 400s and crept out to about 90 seconds during the end of the session. Felt good.

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Fri- 13km :: 1:00 :: Easy
Legs were tired so decided to take it a little easier today. Ran out to the lakes and put in 2.5km of marathon effort fartlek and headed back to work. Strong headwind and finished in the need of food...

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Sat- pm) 11km :: 0:55 :: Easy
Legs felt dead at the start. At the 1km mark I almost walked. At the 1.5k mark I almost turned right and cut the run to 3k. At the 3k mark I almost called it an out'n'back 6k'er and turned around. But I kept on going and by the time I'd gone under the underpass signalling the return leg I felt amazingly better.

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Sun- REST DAY
Not a planned rest day but the event of getting our 2 year old into his new bed took nearly all day to buy a new mattress and bedding. But the look on his face made it all worthwhile. Legs felt great...

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Running total: ~123kms for the week

A better week...