Shit, we're in 2009. 2008 is, like, you know, so last year.
Solid week of running this week, even though I took Friday completely off (didn't intend to, it just panned out that way).
Today's long run was how last week's long run was supposed to be. 28.5 kms in 2:07, 200 odd calories less burned and a subsequently lower average heart rate over the couse of the run. Similar time of the day, similar climbing, but slightly cooler weather and aside from heavy legs it just felt a whole lot better.
I'm vague on my Monday - Wednesday runs, but I'll give it a go.
Monday - Newport Lakes (4 circuits) + to & from home via Blackshaws Rd. Bridge - some nice rises and relatively comfortable. 40 minutes, est 8.5 kms.
Tuesday - run to & from gym. 8km tempo on the treadmill gentle rolling incline (too windy outside, wanted to find a groove) in 29:50. Some weights. Bit over 14.5 in total.
Wednesday - easy hour through Willi & Newport. 13kms. Went to Bright an hour or so later.
Thursday - pulled up well from relatively low-key NYE celebrations. 7 x 3 minute efforts with easy 2 min floating (4:45-5:00 m/km) pace out and back run along Wang-Bright rail trail. About 13.5 kms in 55 minutes (including w/u & c/d).
Friday - chose to eat & drink & chill. First nothing day for some time.
Saturday - same as Saturday, but 5 x 5 minute efforts with the 2 minute float. Tough run. 59 minutes, 14.2 kms (mapmyrun.com guestimates for most runs). Returned from Bright.
According to the calculations that's 92 odd kms. No wonder the legs feel tired - and this will only increase, particularly the long runs and the need for regular 30+ runs here on in.
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1 comment:
Another solid week Ads, excelent to hear & read.
Burkie & John took a few of their athletes out to the Newport Lakes last Sat and I heard that Amy thought it was a cool course!
See ya soon!
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