Only 74 kms, but more importantly, 5 runs during the school week and a change of plan re: post-school running. Being so close to Essendon/Aberfeldie, I'll down tools straight after school and run around the area, shower, get some photocopying done and get home just before tea and work at home afterwards...sounds great in theory.
The runs...
Tuesday - 11.6 kms, 8K of tempo. HR got above 170. Solid effort.
Wednesday - 11.1 in 45 minutes and change...again, felt strong and comfortable and moved well.
Thursday - 7 kms on the treadmill, incorporating 7 x 400 @ 19.0 km/h with 6 x 200 @ 14 km/h between reps, so 13.42 or thereabouts for the 4km, which is right near 5km pace (the aim of the session is similar to this). HR only peaked @ 167, meaning everything will need to speed up and I'll need to throw in another rep.
Saturday - run to & from gym + 8km tempo on treadmill in 28:55. HR got > 170 again. Time to make these 8's into 10's. Total run 14.5 kms.
Sunday - 29.5 (just need to take a few detours) in 2:09:35. Felt great, good weather help, didn't notice any breathing difficulties in light of the smog from the bushfires.
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