Monday (rest)
Off
Tuesday (tempo)
3k w/u, 2 x 4k @ 5:10 pace w/3min rest, 2k cd
3k warm-up in 18:11 (avg pace 6:03min/km)
2 x 4k w/3min rest in 39:33 (excl rest) av pace 4:56min/km
splits/k 5:03 5:05 5:02 5:02 4:59 5:00 4:45 4:30
2k cool-down in 11:12 (avg pace 5:34min/km)
Total session (w/u + c/d) 13k in 68:56mins (av pace 5:18min/km)
Wednesday (easy)
8k easy
49:24mins (avg pace 6:10min/km)
Thursday (easy)
8k easy w/3 x 20 sec strides
48:03mins (avg pace 6:00min/km)
3 x 20 sec strides Splits/k 2:42(120m) 2:40(120m) 2:33(130m)
Friday (easy+pilates)
10k "long" run - all easy pace
59:03mins (avg pace 5:54min/km)
I waited until I saw sunlight before I started my run at 9am, doing well and overall no problem with the heat. Since no yoga today so I opted for the opportunity to try a free 1hour 1-to-1 trial pilates session at 11am. The session focuses more on strength training whereas my usual yoga session places more emphasis on stretching.
Saturday (rest)
Off, work commitments
Sunday (easy)
8k easy
47:38mins (avg pace 5:57min/km)
Again started my run late to feel the morning heat, feeling great and no problem with the heat only need to constantly remind myself to run slower.
Summary
It is an easy week of 47km, so far no problem with my running and into the second week of tapering with only 6 days to marathon I am now feeling fresh and raring to go. Counting down....
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