Week of Aug. 10 ~ 16
71.6km / 44.5 mi.
Finally got a week over 70k, which is not a helluva lot of mileage, but is at least my target, and enough for 10K racing, with three hard workouts a week, I believe.
Monday
4:00 - 12k with 6k warmup and 6k tempo @4:45/k.
Well, "perceived effort" is what counts, right?
The humidity made it tough, and my legs were tired and heavy. Actually, I think humidity aggravates the heaviness.
30C/86F, 66%
A light 58.1 kg
Tuesday
Weight machines, core, hamstrings.
Wednesday
6:30pm - Club track workout - 15k with 7k warmup, 1000/800 x 3, 400
3:51/3:00/3:47/3:04/3:49/3:00/83
Felt good and worked hard to run with others (big group). Hot and humid, but didn't feel too bad, for some reason. Much more comfortable than the last two weeks.
30C/86F, 65%
59kg
Thursday
8:15pm - 10k easy.
28C/82F, 60%
58.8kg
Friday
1:00 - gym workout
4:00 - 12k with 250m hill x 10
Good workout, up hard, down easy, as usual. Humid, sweat pouring off, but felt ok.
31C/88F, 60%
58.3kg
Saturday
4:00 - 8.6k easy.
Sunday
4:00 - 14k easy. Quads a bit sore and heavy.
31C/88F, 60%
58.3kg
9 hours ago
Nice week and workouts Bob. Yes, definitely perceived is what counts - I see a lot of runners who strain to hit goal times, losing form and think it's a good workout if they hit goal times.
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