This week, as per usual, flew by. I had a busy week at work, had fun photgraphing a few new subjects for some fantastic clients and logged 4 runs. My knees are starting to bother me more lately, so I'm glad my season has only 1 week left and then I get to rest! As for this week, I ran 56km (I was scheduled to run 55km) and put in two hard speed workouts. My legs haven't been forced to move that fast in years, so it was quite the shock. Here's my breakdown:
Monday: Off Day
Tuesday: 12km Easy Run (4:27/km)
Wednesday: Wortley Village Workout
- 5km warm up, 1.5km pick up
- 4x100m strides
- 8x 600m repeats, with 90 seconds rest. 2:01, 1:57, 1:54, 1:53, 1:55, 1:55, 1:55, 1:55
- 4x100m strides
- 4km cool down
Thursday: Off Day
Friday: 13km Easy Run (4:37/km)
Saturday: Off Day
Sunday: Solo Workout
- 3.5km warm up
- 8 x 1km repeats, 90 seconds rest. 3:45, 3:44, 3:42, 3:46, 3:40, 3:42, 3:44, 3:42
- 3.5km cool down
That solo workout today had to have been my hardest workout yet. I did the workout alone, and spent some time last night puking up far too much beer. I definitely was out to sabotage myself, but miraculously I managed to pull through at my goal race pace for this upcoming weekend. Now to string 10 of those 1km repeats together. :D
Good work Andre!
ReplyDeleteThanks Max. :D
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