Goals :
- PB marathon 15 April
- test race : 10km 1st April
Time km mi HR%
Mon 0:00 Unplanned rest. Work + shopping + quads beat up
by Saturday's hard hilly run.
Tue 1:24 18 11 80 43' @ 77% 4'49/k 7'45/mi
21' @ 88% 4'09/k 6'40/mi, marathon effort
20' @ 77% 5'20/k 8'35/mi. 6°C strong wind, hail
Wed 0:51 9 6 68 Easy, with slower club group. 5'41/k 9'09/mi. 8°C
Thu 1:41 21 13 78 33' @ 72% 5'10/k 8'19/mi, 15' down. 8°C windy
2x3000/1000 @ 4'08-4'06/k 6'37/mi, marathon effort
3x1000/400 @ 3'54-3'48/k 6'10/mi, HM effort
Fri 0:00 Planned rest.
Sat 1:19 17 11 81 16' up @ 71% 5'10/k 8'19/mi. 12' dwn. 9°C windy.
51' accelerating 4'50-3'40/k 7'47-5'54/mi
Sun 2:02 25 16 77 2 x lake 4'50/km 7'47/mi. 8°C drizzle.
_________________
7:16 90k 56mi
Week 9 of 12 week schedule
Decent week again though my quads were beat up til Wednesday. Hadn't
had DOMS in ages - had forgotten what it was like ;-)
Deviations from schedule were
- Tue: marathon effort gave me 9"/km slower than 2:48 pace :-(
- Thu: MP about 7"/k too slow, but just good enough for a PB
- Sun: extra 40'