November 13, 2016

Another Good Week-Ending run

Week of Nov. 7 ~ 13

68.7km / 42.7 mi.    7:09 running time

Monday
Tuesday
Two days rest after the Half effort on Sunday.

Wednesday
Club workout - 2000m x 3. Total 12.2k
Started ok, but legs felt very tired, so slowed. 2nd and 3rd quads were sore, so took it very easy.

Thursday
70 minutes very easy.
13C
58.5kg

Friday
80 minutes, at a decent pace coming back.
Also a gym workout.
11C, slight rain
58.6kg

Saturday
90 minutes very easy.

Sunday
17.4k trail run (123 minutes) with 10 other people on my favorite Ome trail.
A bear has been sighted out there recently, so the hikers (of which there are not many) all had bells, but he/she didn't show.
This is the trail with constant up/down and a large number of very steep places, where you step up rocks and roots - very good for the leg muscles. We went out at a very easy pace, and picked up a bit coming back. About I guess 2.7k from the end is a spot where I always used to go hard, so muscle memory kicked in and I kicked in to the end. It's rolling up/downs, with a long downhill to the finish. I used to run that stretch (5 years and more ago) in around 11:00 on my fast days, and today did 12:19, which was pretty good on tired legs.
So a good workout, which together with last Sunday's tempo-paced Half, should hold me in good stead for the Half next Sunday. Serious tapering this week!

1 comment:

  1. Sounds like a great trail run there Bob, and only a minute slower on that section - well done. Hope the tapering is going well and that conditions are good on Sunday.

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