December 8, 2013

An Ordinary Week

Week of Dec. 2 ~ 8
78.3km / 48.6 mi.

Monday
Rest

Tuesday
11;30 - Gym workout
3:30 - 10k easy in 54:06 @5:30/k
Weather: 13C/55F
Weight: 57.5kg

Wednesday
7:30pm - Club track workout 9.8km with 1000m x 6.
3:46/48/42/43/48/35 (200m 2' jog, 1' rest)
Felt pretty good.

Thursday
4:30 - 12k easy in 1:07:23 @5:37.

Friday
11:00 - 5.25k very easy
11:30 - Gym workout
12:00 - 5.25k very easy
4:00 - 10k easy in 54:52 @ 5:29/k
Weather: 12C/54F
Weight: 57.6kg

Saturday
1:30 - 14k with 3k warmup, 5k in 21:57 @4:24, walk 6', 3k in 13:02 @4:21 (jog 1k 6:55), 1k in 4:23, 1k jog home.
Legs felt tired, hard to get under 4:20/k. But a good workout.

Sunday
3:00 - 12k easy in 1:07:21 @5:37
Felt ok.

2 comments:

  1. Four sessions on Friday ! Four !!! :-)

    ReplyDelete
  2. I guess this means I don't have much work to do.

    ReplyDelete